WOD / Blog

22 September 2021

Warm-up: Coach’s Choice Strength/Skill: Rig Work: 10 Minutes to Work any Gymnastics on the Rig–Practice strict work, kipping movements, bar muscle ups, pull overs . . . the list is endless. 🙂 WOD: For Time (18 Minute Cap)25 Ab Mat Sit Ups25 Kipping Pull Ups25 Ab Mat Sit Ups20 Kipping Chest to Bars25 Ab Mat […]

21 September 2021

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 5 ) Use 70% for all sets. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)50-40-30-20-10Shoulder Press (45/35)(35/25)Weighted Box Step Ups (45/35)(35/25)*Front Rack or Back Rack Stimulus/Focus: This should scream light and fast. Complete big sets of work. Cool Down: 3 Rounds10 Bicep Curls10 Skull […]

20 September 2021

Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 2) Use 85% for all sets. Lift on a 3-minute clock. WOD: 5 RFT (12 Minute Cap)5 Overhead Squats (95/65)(65/45)10 Front Squats (95/65)(65/45)15 Back Squats (95/65)(65/45)*20 Bar Hops–Before the first round and after each round for a total of 100 Bar Hops* Stimulus/Focus: Try to do the […]

18 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!

17 September 2021

Warm-up: Coach’s Choice Strength/Skill: Front Squat (2 x 2 x 2 x 2 x 2) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 16 Minute AMRAP12 Kettlebell Swings (2/1.5)(1.5/1)8 Front Squats (135/95)(95/65)4 Strict Handstand Push Ups (Seated Dumbbell Presses 35/20) Stimulus/Focus: This is a challenging workout. If scaling, make sure to […]

16 September 2021

Warm-up: Coach’s Choice Strength/Skill: Rope Climb Skill Work WOD: Out and Back For Time (25 Minute Cap)5 Rope Climbs10 Dumbbell Thrusters (50/35)(35/20)15 Chest to Bar20 Burpees25 Calories on Rower20 Burpees15 Chest to Bar10 Dumbbell Thrusters (50/35)(35/20)5 Rope Climbs Stimulus/Focus: A great little out and back. Try to set a steady pace and maintain it on […]