WOD / Blog
27 February 2025
Warm up: Coach’s Choice Strength/Skill: Hang Power Snatch 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP. Hang Power Snatch: 10 x 1 Stimulus/Focus: Use 85% of the heaviest. Complete one rep EMOM for 10 minutes. WOD: 6 RFT (12 Minute Cap) 3 Hang Power Snatch (115/75)(75/55) 6 Ring Dips 12 Wall Balls (20/14)(14/10) Stimulus/Focus: […]
26 February 2025
Warm up: Coach’s Choice Strength/Skill: Jump Rope Skill Work: Spend time working single unders, double unders, triple unders, crossovers, etc. WOD: For Time (25 Minute Cap) 1000/800 Meter Row 75 Double Unders 2000/1600 Meter Bike Erg 75 Double Unders 1000/800 Meter Row 75 Double Unders 45/35 Assault Bike Calories 75 Double Unders Stimulus/Focus: Just a […]
25 February 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 Stimulus/Focus: Use 70% for all sets of six reps. Lift on a 3-minute clock. WOD: 10 Minute AMRAP 10 Alternating Pistols 10 Power Cleans (135/95)(95/65) Stimulus/Focus: Find a scale that is challenging for pistols and a weight that is moderate for the power cleans. Aim for […]
24 February 2025
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (12 Minute Cap) 10 Pull-Ups 15 Hand-Release Push-Ups 400 Meter Run RX+: 3 RFT 15 Chest-to-Bar Pull-Ups 25 Hand-Release Push-Ups 400 Meter Run Stimulus/Focus: […]
22 February 2025
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!
21 February 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute “Happy Birthday Coach Marc” clock! WOD: Happy 60th Birthday Coach Marc 5 RFT (15 Minute Time Cap) 12 Deadlifts (185/135)(135/95) 12 Wall Balls (20/14)(14/10) 12 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: […]