WOD / Blog
13 August 2018
Warm-up: Coach’s Choice Strength/Skill: Review WOD movements. WOD: Running Angie For Time 400 Meter Run 100 Pull Ups 400 Meter Run 100 HRPUs 400 Meter Run 100 Ab Mat Sit Ups 400 Meter Run 100 Air Squats Stimulus/Focus: This WOD is meant to be mentally and physically challenging. It will tax you cardiovascularly and muscularly. Never […]
11 August 2018
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!
10 August 2018
Warm-up: Coach’s Choice Strength/Skill: Power Clean and Power (Push) Jerk (3 x 3 x 3 x 3 x 3 ) *Start at 75% of your 1 RM and get AHAP! WOD: 5 RFT 5 DB Power Clean and Push Jerk (50/35) 3 Farmer’s Carry (Boxes to Wall and Back) (50/35) Stimulus/Focus: Just a chance to practice […]
09 August 2018
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5-10-15-10-5) Use 80%, 70%, 60%, 70%, 80% of your 1 RM. WOD: For Time (10 Minute Cap) 100 Back Squats (60% of your 1 RM) *Can come out of the rack Stimulus/Focus: This WOD will make you stronger and build your muscular stamina. Make sure to use the correct weights. […]
08 August 2018
Warm-up: Coach’s Choice Strength/Skill: Review the WOD movements WOD: For Time 1 Round 50 Wall Balls (20/14) 50 Slam Balls (30/20) 50 Kettlebell Swings (1.5/1) 2 Rounds 25 Wall Balls (20/14) 25 Slam Balls (30/20) 25 Kettlebell Swings (1.5/1) 5 Rounds 10 Wall Balls (20/14) 10 Slam Balls (30/20) 10 Kettlebell Swings (1.5/1) Stimulus/Focus: This WOD […]