WOD / Blog
11 July 2024
Warm up: Coach’s Choice Strength/Skill: Gymnastics Skill Development: HSW On a 9 Minute Running Clock 0-3 Minutes: 3 Reps (1 Wall Walk + 10 Second Wall Facing Handstand Hold) 3-6 Minutes: 3 Reps (1 Wall Walk + 10 Wall Facing Plate Climbs) 6-9 Minutes: 3 Reps (1 Wall Walk + 10 Weight Shifts) WOD: 20 […]
10 July 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP for five reps across five rounds. Lift on a 2-minute clock. WOD: 6 Rounds (90 Seconds Work/60 Seconds Rest) 10 Front Squats (95/65)(65/45) Max Burpees over The Bar (Lateral) in Remaining Time […]
09 July 2024
Warm up: Coach’s Choice Strength/Skill: Push Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% of your 1 RM and get AHAP for the three reps across five rounds. Lift on a 2-minute clock. WOD: 4 RFT (16 Minute Time Cap) 25 Strict Dumbbell Push Ups 100 Meter Farmer’s Carry […]
08 July 2024
Warm up: Coach’s Choice Strength/Skill: Clean 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% of your 1 RM. Lift on a 2-minute clock. These must be touch and go doubles. Get AHAP. WOD: 6 Minute AMRAP 3 Cleans (115/75) 6 Handstand Push Ups *Rest 3 Minutes Before the Next AMRAP […]
06 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!
05 July 2024
Warm up: Coach’s Choice Strength/Skill: Split Jerk 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on 2-minute clock. WOD: Six 6-Minute Rounds 60 Double Unders 30/24 Calorie Row 20 Kettlebell Swings (1.5/1)(1/25#) 3 Bar Muscle Ups Stimulus/Focus: Get this work done as quickly as possible to […]