WOD / Blog
14 September 2021
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 5 ) Use 75% for all sets. Lift on a 3-minute clock. WOD: Karen is a Jerk (15 Minute Cap)150 Wall Balls (20/14)(14/10)*Every time you break, perform 1 split jerk (115/75)(75/55) RX+: 12’/10′ target and 165/115; 115/75 Stimulus/Focus: Do large sets of wall balls. Push yourself to […]
13 September 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (15 x 2 ) Use 80% for all sets. Lift on a 1-minute clock. WOD: 4 Rounds (20 Minute Cap)100 Meter Lunge300 Meter Run RX+: Wear a Weighted Vest Stimulus/Focus: Leg crusher! Run fast! Cool Down: 4 Rounds10 GHD Sit Ups10 GHD Extensions
11 September 2021
Open Gym: Make up a missed WOD This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility, Sore? Fix that!
10 September 2021
Warm-up: Coach’s Choice Strength/Skill: Review the WOD movements and get ready to work! WOD: “343” 9/11 Memorial WOD “343”50 Pull Ups50 Air Squats50 HRPUs50 Ab Mat Sit Ups50 Box Jumps (24/20)50 Wall Balls (20/14)43 Burpees *RX+: 60 of each and 55 Burpees Stimulus/Focus: This WOD was created to honor the 343 firefighters (RX) and 72 […]
09 September 2021
Warm-up: Coach’s Choice Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 Minute AMRAP5 Cleans (95/65)(65/45)25 Single Unders Rest 1 Minute Before the Next AMRAP Stimulus/Focus: This should be light and fast. Aim to go unbroken on all work. […]
08 September 2021
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 21-15-9 (10 Minute Cap)Push Jerk (135/95)Toes to Bar Teen/Masters RX: 95/65 Stimulus/Focus: This is an aggressive weight and tough rep scheme. Aim to do your barbell work in […]