WOD / Blog
01 August 2018
Warm-up: Coach’s Choice Strength/Skill: Review WOD movements and get ready to work! WOD: Out and Back for Time 10 Pull Ups/Bar MU 20 Air Squats/Pistols 30 HRPUs/30 HSPUs 40 Ab Mat Sit Ups/GHD Sit Ups 50 Med Ball Cleans (20/14)(30/20) 40 Ab Sit Ups/GHD Sit Ups 30 HRPUs/HSPUs 20 Air Squats/Pistols 10 Pull Ups/Bar MU*RX: First […]
31 July 2018
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (20 Minutes to Find your 1 RM) WOD: 8 Minute AMRAP 10 Overhead Squats (65/45) 25 Double Unders Stimulus/Focus: This WOD is designed to be light and fast. Focus on unbroken movement. Try to squat snatch the first rep of each set of OHS. Cool Down: 5 Rounds 10 GHD Extensions […]
30 July 2018
Warm-up: Coach’s Choice Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2) The strength today will come after the WOD. Start at your WOD weight and increase weight each set. Lift on a 3 minute clock. WOD: “Randy” For Time: 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD […]
28 July 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!
27 July 2018
Warm-up: Coach’s Choice Strength/Skill: Bear Complex (Review the Movements and Work Up to WOD Weight) Power Clean Front Squat Push Press Back Squat Second Push Press Last push press can be a push jerk. Must hold onto the bar for 7 complete reps of the above complex. WOD: Bear Complex (7 x 7) Power Clean Front […]
26 July 2018
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: Partner AMRAPS 5 Minute AMRAP Partner A: 2 Rope Climbs Partner B: ME Dumbbell Power Snatch (50/35) Switch 5 Minute AMRAP Partner A: 2 Rope Climbs Partner B: ME Dumbbell Overhead Squat (50/35) Switch 5 Minute AMRAP Partner A: 2 Rope Climbs Partner B: ME Dumbbell Overhead Step Lunge (50/35) […]