WOD / Blog
16 August 2021
Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift (15 Minutes to Find Your 1 RM) WOD: For Time (25 Minute Cap)400 Meter Partner Run40 Partner Deadlifts (405/275)20 Synchro Bar Facing Burpees300 Meter Partner Run30 Partner Deadlifts (405/275)15 Synchro Bar Facing Burpees200 Meter Partner Run20 Partner Deadlifts (405/275)10 Synchro Bar Facing Burpees100 Meter Partner Run10 Partner Deadlifts (405/275)5 […]
14 August 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! MobilitySore? Fix that!
13 August 2021
Warm-up: Coach’s Choice Strength/Skill: Press Complex (1 x 1 x 1 x 1 x 1 x 1 x 1) 1 Shoulder Press, 2 Push Press, 3 Push Jerk WOD: 10 RFT (20 Minute Cap)10 Wall Balls (20/14)10 Burpees Teen/Masters RX: 14/10 Stimulus/Focus: This is a gasser. Aim to do all work unbroken. Push hard. Cool […]
12 August 2021
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: The Worst 5 K Ever (50 Minute Cap)1000 Meter Run50 Pull Ups1000 Meter Run50 Strict Push Ups1000 Meter Run50 Ab Mat Sit Ups1000 Meter Run50 Air Squats1000 Meter Run RX+: The “Most Worstest” 5 K Ever*100 reps of each movement Stimulus/Focus: This is a grind. Find a […]
11 August 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3) Use 80% for all sets. Lift on a 2-minute clock. WOD: 8 Minute AMRAP5 Deadlifts (135/95)5 Box Jumps (24/20) Teen/Masters RX: 95/65 Stimulus/Focus: This workout should be fast. The weight and height are no challenge. The reps scheme is low. Your legs will be smoked. Just keep […]
10 August 2021
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 4 x 3 x 2 x 1 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 7 RFT (14 Minute Cap)5 Overhead Squat (115/75)10 Seated Knees to Elbow15 Double Unders Teen/Masters RX: 75/55 Stimulus/Focus: This workout should move quickly. The load is moderate. […]