WOD / Blog
26 May 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat 5 x 5 Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock. WOD: 12 Minute GAFAP Burpees over Bar (Bar Facing) Clean & Jerks (135/95)(95/65) 10 Meter Shuttle Run *Start with 1 repand add 1each round. Stimulus/Focus: Settle in and just keep moving. Be fast on […]
25 May 2023
Warm up: Coach’s Choice Strength/Skill: Paused Power Snatch (below the knee) 12 Minute EMOTM Minute 1-4: 1 @ 70% Minute 5-8: 1 @ 75% Minute 9-12: 1 @ 80% Stimulus/Focus: Complete one rep every minute on the minute for12 minutes. Record your last successful weight for four reps. WOD: 5 RFT (15 Minute Cap) 21 […]
24 May 2023
Warm up: Coach’s Choice Strength/Skill: Review the Movements WOD: “The Seven”(30 Minute Cap) 7 RFT 7 Handstand Push Ups 7 Thrusters (135/95)(95/65) 7 Knees to Elbows 7 Deadlifts (225/155)(155/105) 7 Burpees 7 KB swings (2/1.5)(1.5/1) 7 Pull-Ups Stimulus/Focus: Hero WOD! Push hard. Try to do all work unbroken. Set an awesome PR! Cool Down: 400 […]
23 May 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean + Front Squat 10 x 1 + 1 Stimulus/Focus: Lift one complex every minute on the minute for 10 rounds. Use 90% of your power clean 1 RM. WOD: 4 Rounds (3 Minutes Work / 3 Minutes Rest) 10 Front Squats (135/95)(95/65) 10 Box Jumps (24/20) *Masters Step […]
22 May 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics 12 Minute EMOM Min 1: 30 Second Wall-Facing Handstand Hold Min 2: 8 Tempo Ring Rows (2 Seconds Up/2 Seconds Down) Min 3: 20 V-Ups WOD: 3 RFT (8 Minute Cap) 4 Wall walks 8 Strict pull-ups 12 Box Step Ups (24/20) Stimulus/Focus: Find a good pace and keep […]