WOD / Blog
11 October 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift Use 80% for all sets. Lift on a 3-minute clock. WOD: 5 RFT (12 Minute Cap) 10 Deadlifts (225/155)(155/105) 20 Wall Balls (20/14)(14/10) *2 burpees at the top of each minute, including at the start. Stimulus/Focus: This workout will be cardiovascularly taxing. The weight should be moderate. The rep scheme […]
10 October 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP 21 Slam Balls (30/20)(20/15) 15 Floor Press (95/65)(65/45) 9 Pull Ups RX+: FP (135/95)(95/65) and chest to bars Stimulus/Focus: This workout should be quick moving. Try not to break more than once in each […]
08 October 2022
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!
07 October 2022
Warm-up: Coach’s Choice Strength/Skill: Power Clean Start at70% and get AHAP. Lift on a 2-minute clock. WOD: 10 Minute AMRAP 12 Double Unders 6 Power Cleans (115/75)(75/55) 3 Ring Dips Cool Down: Tabata Chin Over the Bar Holds
06 October 2022
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 10 2-Minute Rounds 100 Meter Run Max Effort Overhead Squats (95/65)(65/45) *RX+: (135/95)(95/65) Stimulus/Focus: This WOD is designed to get you to lift while cardiovascularly fatigued. Run hard each time and come in ready to get as […]
05 October 2022
Warm-up: Coach’s Choice Strength/Skill: Rope Climb WOD: Team WOD-20 Minute AMRAP Station 1: Assault Bike Station 2: Row Station 3: Bike Erg Station 4: Rope Climbs Stimulus/Focus: This is a workout designed to let you do some things that we don’t get to do often. You will be in groups of 4. You will switch […]