WOD / Blog
28 August 2018
Warm-up: Coach’s Choice Strength/Skill: Snatch (20 Minutes to Find Your 1 RM) WOD: 5 RFT 9 HSPUs 6 Burpees 3 Snatch (95/65) 1 Muscle Up Stimulus/Focus: This WOD is an advanced gymnastics WOD. Find scales that challenge you, but don’t leave you frustrated. Aim for less than 12 minutes. Cool Down: 3 Rounds 20 Second Sink Stretch […]
27 August 2018
Warm-up: Coach’s Choice Strength/Skill: Floor Press (1-2-3-4-5) Use 100%, 95%, 90%, 85%, 80%. Lift on a 3-minute clock. WOD: 7 RFT 20 Floor Press (95/65) 30 Ab Mat Sit Ups *RX+: 135/95 Stimulus/Focus: This WOD is designed with higher reps per round to force you to take breaks. Plan them strategically. Cool Down: 5 Rounds 3 Strict […]
25 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!
24 August 2018
Warm-up: Coach’s Choice Strength/Skill: Clean (1 x 1 x 1 x 1 x 1 x 1 x 1 ) Start at 75% of your 1 RM. LIft on a 3-minute clock. WOD: For Time 1-2-3-4-5 Cleans 2-4-6-8-10 Alternating DB Power Snatch RX: 95/65, 105/70, 115/75, 125/85, 135/95 Cleans & 35/20 DB RX+: 115/105, 165/115, 175/125, 185/135, […]
23 August 2018
Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: J.T. 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 To learn more about J.T. click here Cool Down: ROMWOD
22 August 2018
Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift (15 Minutes to Work the Skill) WOD: For Time 100 Deadlifts (115/75) 100 Burpees 1 Mile Run Stimulus/Focus: Just a grind! Keep moving. Keep your head in it. Aim for less than 30 minutes. Cool Down: 5 Minutes Banded Posterior Chain Work–good mornings, hamstring stretches, achilles stretches.