WOD / Blog
21 March 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics – 3 Rounds for Quality: 6 False Grip Pull-Ups or 3 Strict RMU 15 Second L-Sit Hold on DBs or Pike Compressions 15 Second Handstand Hold (Wall) or Freestanding Handstand Hold 5+5 Pistol Box Step Ups/10 Alternating Pistols WOD: 5 RFT (20 Minute Cap) 400 Meter Run 24 Air […]
20 March 2023
Warm up: Coach’s Choice Strength/Skill: Power Snatch + Hang Snatch Build to today’s heavy of a 1+1 complex. Stimulus/Focus: Use ten minutes to find your heavy complex for the day. Power Snatch + Hang Snatch 5 x 1+1 Stimulus/Focus: Complete one complex EMOTM for 5 minutes @ 90% of your heavy for the day. WOD: […]
18 March 2023
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!
17 March 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat 1. Max reps @ 85% 2. Max reps @ 80% 3. Max reps @ 75% Stimulus/Focus: Build up to 85%. Then complete: Minute 0-3: Max Unbroken Reps @ 85% (only time for one breath between reps–no stalling) Minute 3-6: Max Unbroken Reps @ 80% Minute 6-9: Max Unbroken […]
16 March 2023
Warm up: Coach’s Choice Strength/Skill: Review the Movements WOD: Six 6-Minute Rounds 60 Double Unders 30/24 Calorie Row 20 Kettlebell Swings (1.5/1)(1/25#) 10 Burpee Burpee Pull Ups Stimulus/Focus: Attempt all reps the first round. If you don’t have at least a minute to rest before starting the next round, scale reps accordingly. Make sure you […]
15 March 2023
Warm up: Coach’s Choice Strength/Skill: Front Rack Reverse Lunge 10 x 10 x 10 Stimulus/Focus: Only go as heavy as form allows. WOD: AMRAP 1 6 Minute AMRAP 5 Shuttle runs (25′ out and 25′ back) 10 Wallballs (20/14)(14/10) Rest 4 Minutes, Then Complete Next AMRAP. Stimulus/Focus: Just move. Don’t break! Aim for four rounds. […]