WOD / Blog
01 September 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!
3 September 2018
Warm-up: Coach’s Choice Strength/Skill: Review WOD movements WOD: Carse (Time) 21-18-15-12-9-6-3 Clean, 95# Double-Unders Deadlift, 185# Box Jumps, 24″ Begin each round with a 50 meter Bear crawl. In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011 To learn more about Carse click here […]
31 August 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 4 x 4 x 4 ) Start at 75% of your 1 RM and get AHAP! Lift on a 3-minute clock. WOD: 14 Minute EMOTM 8 Deadlifts (135/95) *With remaining time, strip barbell and complete ME curls *Score=Total Reps (DLs and Curls) Stimulus/Focus: Something a little different. Focus on […]
30 August 2018
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (4 x 4 x 4 x 4 x 4 x 4) Start at 70% and get AHAP! Lift on a 3 minute clock. WOD: Partner 6 Minute AMRAP ME Split Jerks (95/65) *Bar can’t touch the ground. *5 burpee penalty from both partners each time it does. Stimulus/Focus: This WOD […]
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 […]