WOD / Blog
7 September 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute GAFAP 1 Deadlift (95/65) 1 Pull Up 2/2, 3/3, 4/4 . . . RX+: 135/95 & C2B Stimulus/Focus: This WOD is meant to tax […]
6 September 2018
Warm-up: Coach’s Choice Strength/Skill: High Hang Power Snatch (20 Minutes to Find your 1 RM) WOD: 10 Minute EMOTM 1 High Hang Power Snatch (90%) 1 Lateral Shuffle Stimulus/Focus: This WOD is meant to build your muscular endurance over short time. There will be very little time to rest. Focus on each […]
5 September 2018
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 3) Use 85% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 5 RFT (12 Minute Time Cap) 5 Burpees 10 Back Squats (135/95) 15 Kettlebell Swings (1.5/1) Stimulus/Focus: This WOD is moderate in load and light in volume. Aim […]
4 September 2018
Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: 12 Minute AMRAP 10 Alternating Pistols 50′ Handstand Walk Stimulus/Focus: This is an advanced skill gymnastics WOD. It is a chance to practice more difficult movements. Take your time and focus on progressions that challenge you. Cool Down: Tabata Ab Mat Sit Ups
01 September 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!
3 September 2018
Warm-up: Coach’s Choice Strength/Skill: Review WOD movements WOD: Carse (Time) 21-18-15-12-9-6-3 Clean, 95# Double-Unders Deadlift, 185# Box Jumps, 24″ Begin each round with a 50 meter Bear crawl. In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011 To learn more about Carse click here […]