WOD / Blog
29 August 2018
Warm-up: Coach’s Choice Strength/Skill: Get ready to work! WOD: Chipper for Time 100 Double Unders 90 Slam Balls (30/20) 80 Step Lunges 70 Ground to Overhead (45/25) 60 HRPUs 50 KB Swings (1.5/1) 40 Box Jumps (24/20) 30 Wall Balls (20/14) 20 Chest to Bar 10 Pistols Stimulus/Focus: This is a mental grind. Focus on small sets […]
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, […]