WOD / Blog
20 July 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!
19 July 2024
Warm up: Coach’s Choice Strength/Skill: Hang Power Snatch 3 – 3 – 3 – 2 – 2 – 2 – 1 – 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 90-second clock. WOD: Partner You Go, I Go (20 Minute AMRAP) 30 Double Unders 10 Handstand Push Ups 1 Ring Muscle Up […]
18 July 2024
Warm up: Coach’s Choice Strength/Skill: Back Squat 10 x 10 Stimulus/Focus: Use your bodyweight for this strength. Lift on a 3-minute clock. WOD: For Time (8 Minute Cap) 21-15-9 Wall Balls (20/14)(14/10) Burpees Stimulus/Focus: This is a sprint. Push hard to do the wall balls unbroken. Find a steady pace on the burpees and keep […]
17 July 2024
Warm up: Coach’s Choice Strength/Skill: Get Ready to Move! WOD: Twelve 4-Minute Rounds 400 Meter Run 1000/900 Meter Bike Erg 500/450 Meter Row 25/20 Assault Bike Calories *Rest the remainder of each round. Stimulus/Focus: This is a cardio conditioning WOD. The harder you push, the more time you have to rest. Cool Down: 400 Meter […]
16 July 2024
Warm up: Coach’s Choice Strength/Skill: Paused Deadlift 3 x 3 x 3 Stimulus/Focus: Start at 60% and get AHAP. Each lift will have a 2-second pause just off the floor on the way up and on the way down. Lift on a 2-minute clock. WOD: 25 Minute AMRAP 10 Toes to Bar 15 Dumbbell Deadlifts […]
15 July 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 5-4-3-2-1-2-3-4-5 Stimulus/Focus: Start around 70-75% and get AHAP. Lift on a 2-minute clock. If you miss any sets you cannot reattempt them and they do not count in your score. Strength Metcon: Total Pounds Lifted WOD: 6 Rounds For Time (15 Minute Cap) 200 Meter Run 20 Kettlebell […]