WOD / Blog
14 November 2024
Warm up: Coach’s Choice Strength/Skill: Snatch 5 x 5 Stimulus/Focus: Use 70% for all sets. Work bar cycling. WOD: 20 Minute EMOM Minute 1: Double Unders Minute 2: Pull Ups Minute 3: Wall Walks Minute 4: Alternating Dumbbell Snatches (50/35)(35/20) Stimulus/Focus: You set the pace. You can work the entire minute or choose a certain […]
13 November 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 7 x 7 x 7 x 7 x 7 x 7 x 7 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: For Time (7 Minute Cap) 27 Deadlifts 21 Hang Power Cleans 15 Front Squats 9 Shoulder to Overhead RX: (115/75)(75/55) RX+: (185/125)(125/85) Stimulus/Focus: […]
12 November 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: Four Rounds (4 Minutes Work/2 Minutes Rest) A) AMRAP 20 Kettlebell Swings 10 Strict Push Ups B) AMRAP 20 Slam Balls 10 Burpees Stimulus/Focus: Just keep […]
11 November 2024
Warm up: Coach’s Choice Strength/Skill: Review the movements WOD: Blake 4 Rounds For Time 100 ft Overhead Walking Lunges (45/35 lb plate) 30 Box Jumps (24/20 in) 20 Wall Balls Shots (20/14 lb, 10/9 ft) 10 Handstand Push-Ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special […]
09 November 2024
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!
08 November 2024
Warm up: Coach’s Choice Strength/Skill: Power Clean 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP. Strength Metcon: 10 Rounds for Reps 30 Seconds Max Effort Power Cleans (85%) 30 Seconds Rest Stimulus/Focus: Just keep pulling. Focus on efficient singles with perfect set up. You will have one total rep count. WOD: 6 RFT (12 […]