WOD / Blog
20 June 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 7 x 7 Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock. WOD: Four Six-Minute Rounds 20/15 Calorie Bike 10 Toes to Bar 20/15 Calorie Row 10 Burpees Stimulus/Focus: Complete this work as quickly as possible so you have time to rest before repeating. You will […]
19 June 2024
Warm up: Coach’s Choice Strength/Skill: Snatch Pull + Below the knee Snatch + Snatch 1 x 1 Stimulus/Focus: Use 10 minutes to get as heavy as you can on this complex. Snatch Pull + Below the knee Snatch + Snatch 8 x 1 Stimulus/Focus: Complete one complex every 90 seconds for 8 rounds. Use 90% […]
18 June 2024
Warm up: Coach’s Choice Strength/Skill: Strength Three Three-Minute Rounds 6+6 Bulgarian Split Squats with 1x KB 6+6 Single Leg RDL with 1x KB WOD: 20 Minute AMRAP 5 Handstand Push Ups 10 Box Jump Overs (24/20) *Masters may step up. Everyone must step down. 15 Slam Balls (30/20)(20/15) Stimulus/Focus: Twenty minutes is a long time […]
15 June 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!
17 June 2024
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP across the four sets. Lift on a 2-minute clock. WOD: 4 RFT (30 Minute Cap) 800m Run 10 Clean and Jerks (135/95)(95/65) 10 Pull Ups RX+: (185/135)(135/95); chest to bar pull ups Stimulus/Focus: This […]
14 June 2024
Warm up: Coach’s Choice Strength/Skill: Sumo Deadlift 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (25 Minute Cap) 150 Double-Unders 125 Ab Mat Sit Ups 100 Box Step-Ups 75 Deadlifts 50 Burpees 25 Strict Handstand Push-Ups ♀ 20-inch box […]