WOD / Blog
15 August 2018
Warm-up: Coach’s Choice Strength/Skill: Floor Press (4 x 6) Use 80% of your 1 RM for all sets and lift on a 3-minute clock. WOD: 21-15-9 Floor Press (115/75) Kettlebell Swings (1.5/1)RX+: 165/115; 2/1.5 Stimulus/Focus: This WOD is meant to be moderate in load and volume. Plan strategic breaks throughout the rounds. Cool Down: 3 Rounds […]
14 August 2018
Warm-up: Coach’s Choice Strength/Skill: Front Squat (2 x 2 x 2 x 2 x 2 x 2) Start at 70% of your 1 RM and get AHAP. Lift on a 2-minute clock. WOD: 1-10 Front Squats (95/65) 10-1 Burpees over the Bar *10 Double Unders between Each Round Stimulus/Focus: This WOD is meant to be […]
13 August 2018
Warm-up: Coach’s Choice Strength/Skill: Review WOD movements. WOD: Running Angie For Time 400 Meter Run 100 Pull Ups 400 Meter Run 100 HRPUs 400 Meter Run 100 Ab Mat Sit Ups 400 Meter Run 100 Air Squats Stimulus/Focus: This WOD is meant to be mentally and physically challenging. It will tax you cardiovascularly and muscularly. Never […]
11 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!
10 August 2018
Warm-up: Coach’s Choice Strength/Skill: Power Clean and Power (Push) Jerk (3 x 3 x 3 x 3 x 3 ) *Start at 75% of your 1 RM and get AHAP! WOD: 5 RFT 5 DB Power Clean and Push Jerk (50/35) 3 Farmer’s Carry (Boxes to Wall and Back) (50/35) Stimulus/Focus: Just a chance to practice […]
09 August 2018
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5-10-15-10-5) Use 80%, 70%, 60%, 70%, 80% of your 1 RM. WOD: For Time (10 Minute Cap) 100 Back Squats (60% of your 1 RM) *Can come out of the rack Stimulus/Focus: This WOD will make you stronger and build your muscular stamina. Make sure to use the correct weights. […]