WOD / Blog
15 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!
17 June 2024
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP across the four sets. Lift on a 2-minute clock. WOD: 4 RFT (30 Minute Cap) 800m Run 10 Clean and Jerks (135/95)(95/65) 10 Pull Ups RX+: (185/135)(135/95); chest to bar pull ups Stimulus/Focus: This […]
14 June 2024
Warm up: Coach’s Choice Strength/Skill: Sumo Deadlift 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (25 Minute Cap) 150 Double-Unders 125 Ab Mat Sit Ups 100 Box Step-Ups 75 Deadlifts 50 Burpees 25 Strict Handstand Push-Ups ♀ 20-inch box […]
13 June 2024
Warm up: Coach’s Choice Strength/Skill: Push Press 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP across the five sets. Lift on a 2-minute clock. WOD: Five 4-Minute Rounds 5 Wall Walks 10 Kettlebell Swings (1.5/1)(1/25#) 20 Alternating Lunges Stimulus/Focus: Push through the work as quickly as possible. […]
12 June 2024
Warm up: Coaches Choice Strength/Skill: Paused Front Squat + Front Squat 5 x 1+2 Stimulus/Focus: Start at 70% of your 1 RM. Get AHAP on a 2-minute clock. The complex will be a 2-second pause front squat + 2 front squats. WOD: 10 Rounds (25 Minute Cap) 5 Pull Ups 10 Strict Push Ups 15 […]
11 June 2024
Warm up: Coach’s Choice Strength/Skill: Ring Work Stimulus/Focus: Spend 10 minutes finding your ring muscle up progression. WOD: 30 Minute Partner AMRAP You Go, I Go Format 25 Double Unders 10 Wall Balls (20/14)(14/10) 1 Ring Muscle Up Stimulus/Focus: This is a long time domain. The partner-style format and low rep scheme should allow you […]