WOD / Blog
04 June 2024
Warm up: Coach’s Choice Strength/Skill: Rope Climbs WOD: Twelve 3-Minute Rounds A) For Time 200m Run 10 Burpees 1 Rope Climb B) For Time 500m Bike Erg 10 Burpees 1 Rope Climb C) For Time 250m Row 10 Buprees 1 Rope Climb D) For Time 15 Assault Bike Calories 10 Burpees 1 Rope Climb Stimulus/Focus: […]
03 June 2024
Warm up: Coach’s Choice Strength/Skill: Clean and Jerk 1 x 1 Stimulus/Focus: Review all styles of cleans and jerks. Then, spend 20 minutes to find your heaviest clean and jerk (any style). WOD: 5 Rounds (18 Minute Cap) 10 Clean and Jerks (135/95)(95/65) 15 Toes to Bar 20 Wallballs (20/14)(14/10) Stimulus/Focus: Singles on the c&j, […]
01 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!
31 May 2024
Warm up: Coach’s Choice Strength/Skill: Thruster 1 x 1 Stimulus/Focus: Spend 15 minutes finding a 1 RM thruster. WOD: Four 4-Minute Rounds 21 Wall Balls (20/14)(14/10) 15 Toes to Bar 9 Thrusters (95/65)(65/45) *Rest the remainder of the time. Stimulus/Focus: Try to do all work in no more than to sets for each movement. Cool […]
30 May 2024
Warm up: Coach’s Choice Strength/Skill: Front Rack Reverse Lunge 10 x 8 x 6 x 4 x 2 Stimulus/Focus: Start at a weight you can manage completing 10 reps (alternating). These will come out of the rack. Try to increase weigh each round. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 12/8 Calorie Row […]