WOD / Blog
14 August 2024
Warm up: Coach’s Choice Strength/Skill: Turkish Get Up 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep on each side. May use any weighted object. WOD: 16 Minute EMOM 1 Turkish Get Up @70% *Alternate Sides Each Minute. Max Effort Ab Mat Sit Ups in Remaining Time Stimulus/Focus: Your score for this […]
13 August 2024
Warm up: Coach’s Choice Strength/Skill: Clean Pull + Power Clean + Clean 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP. Clean Pull + Power Clean + Clean 10 x 1 Stimulus/Focus: Complete one complex at 85% of your heaviest from today EMOM for 15 minutes. WOD: 8 Minute GAFAP 1 Med Ball Clean (20/14)(14/10) […]
12 August 2024
Warm up: Coach’s Choice Strength/Skill: Split Jerk 5 x 5 Stimulus/Focus: Use 70% for all lifts. Work on cycling the bar. Lift on a 2-minute clock. WOD: 21 – 15 – 9 Reps for Time Burpees Chest to Bar Pull Ups Directly Into: 9 – 15 – 21 Reps for Time Kettlebell Swings (1.5/1)(1/25#) Goblet […]
10 August 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!
09 August 2024
Warm up: Coach’s Choice WOD: Christine 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box Stimulus/Focus: Focus on leg drive in the row. Attempt to go unbroken on the deadlifts. Focus on opening on top of the box jumps (heads up!). Strength/Skill: Front Squat 3 x 3 x 3 […]