WOD / Blog
29 April 2023
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!
28 April 2023
Warm up: Coach’s Choice Strength/Skill: 30 Minute AMRAP 500/450mBike Erg or 12/10 Assault Bike Cals 200m Row 20 Crossover Single Unders 1000/900m Bike Erg or 24/20 Assault Bike Cals 400m Row 20 Crossover Single Unders 1500/1350m Bike Erg or 36/30 Assault Bike Cals 600m Row 20 Crossover Single Unders 2000/1800mBike Erg or 48/40 Assault Bike […]
27 April 2023
Warm up: Coach’s Choice Strength/Skill: Clean Pull + Below the knee Power Clean + Hang Power Clean 1 x 1 Stimulus/Focus: Take 10 minutes to build to your heaviest complex. Clean Pull + Below the knee Power Clean + Hang Power Clean 5 x 1 Stimulus/Focus: Use 90% of your heavy. Complete one rep EMOTM. […]
26 April 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics Strength 12 Minute EMOTM Min 1: 8 Tempo Ring Dips (2 Seconds Down/2 Seconds Up) Min 2: 8 Hanging Leg Raises to 90° Min 3: 30 Seconds of Hollow Rocks WOD: Three 6-Minute Rounds Buy In: 400 Meter Run 2 Rounds: 14 Alternating Dumbbell Snatches (50/35)(35/20) 40 Double Unders […]
25 April 2023
Warm up: Coach’s Choice Strength/Skill: Paused Front Squat 5 x 3 Stimulus/Focus: Use 80% for all sets. Pause for 2 seconds in the bottom. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 6 Strict Chest to Bar 9 Front Squats (135/95)(95/65) 12 V-Ups 6 Strict Chest to Bar 9 Floor Press (135/95)(95/65) 12 V-Ups […]
24 April 2023
Warm up: Coach’s Choice Strength/Skill: 1.5 Deadlift 1 x 5 Stimulus/Focus: Use ten minutes to find your heavy 5 for the day. These 1.5 deadlifts will start on the floor. Lift to just below the knee. Return to the floor and lift to full extension of deadlift. Drop from the top. Repeat four more times […]