WOD / Blog
06 August 2018
Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 3) Use 80% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: For Time 4-3-2-1 Rope Climbs 16-12-8-4 Thrusters (95/65)*RX+: 155/105 Stimulus/Focus: The intent of this WOD is meant to be light and fast. Aim for efficient rope climbs and try not to break your […]
04 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!
03 August 2018
Warm-up: Coach’s Choice Strength/Skill: Hang Clean (3 X 2 X 1 X 1 X 1) WOD: 6 RFT 100 Meter Run 3 Hang Cleans (135/95) 6 Pull Ups 9 Burpees Stimulus/Focus: This WOD is meant to be moderate in weight. It is a combination of gymnastics, weightlifting and metabolic conditioning. Focus on unbroken work if possible, […]
02 August 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10-8-6-4-2) Start at 50% and work your way up to 90%. Lift on a 3-minute clock. WOD: 4 Rounds for Reps 1 Minute ME Deadlifts (use 70% of your 1 RM) Rest 2 Minutes Cool Down: ROMWOD
01 August 2018
Warm-up: Coach’s Choice Strength/Skill: Review WOD movements and get ready to work! WOD: Out and Back for Time 10 Pull Ups/Bar MU 20 Air Squats/Pistols 30 HRPUs/30 HSPUs 40 Ab Mat Sit Ups/GHD Sit Ups 50 Med Ball Cleans (20/14)(30/20) 40 Ab Sit Ups/GHD Sit Ups 30 HRPUs/HSPUs 20 Air Squats/Pistols 10 Pull Ups/Bar MU*RX: First […]
31 July 2018
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (20 Minutes to Find your 1 RM) WOD: 8 Minute AMRAP 10 Overhead Squats (65/45) 25 Double Unders Stimulus/Focus: This WOD is designed to be light and fast. Focus on unbroken movement. Try to squat snatch the first rep of each set of OHS. Cool Down: 5 Rounds 10 GHD Extensions […]