WOD / Blog
07 December 2024
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!
06 December 2024
Warm up: Coach’s Choice Strength/Skill: Thruster 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 14 Minute AMRAP 7 Burpee Box Jump Overs (24/20) 14 Ground to Overhead (45/25) Stimulus/Focus: Find a steady pace on the burpees. Go unbroken on the G20. […]
05 December 2024
Warm up: Coach’s Choice Strength/Skill: Handstand Skill Work: Spend 10 minutes getting inverted! WOD: 10 RFT (30 Minute Cap) 10/7 Calorie Row 10 Handstand Push Ups 10 Pull Ups RX+: Strict HSPUs and Strict Pull Ups Stimulus/Focus: A little push, pull workout. Try to keep your work unbroken or in two sets. Choose scales that […]
04 December 2024
Warm up: Coach’s Choice Strength/Skill: Snatch 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP. Strength Metcon: 5 Rounds for Reps 1 Minute Max Effort Snatches (90%) 1 Minute Rest *Decrease weight each round (80%, 70%, 60%, 50%) Stimulus/Focus: Complete as many reps as possible each minute. You’ll have one minute between rounds to change […]
03 December 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 5 x 4 x 3 x 2 x 1 x 2 x 3 x 4 x 5 Stimulus/Focus: Start at 70%. Build weight until you get to the heavy single and then begin decreasing weight again. You will enter your total weight lifted. A set must be successful on […]
02 December 2024
Warm up: Coach’s Choice Strength/Skill: Split Jerk 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 4 Rounds (3 Minutes Work/1 Minute Rest) 5 Clean and Jerks (115/75) 10 Ring Dips Stimulus/Focus: This weight should be very light and allow you to […]