WOD / Blog
14 March 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics Four 2-Minute Rounds 8 Ring Dips 16 V-ups Stimulus/Focus: Focus on quality. If scaling, find movements or rep counts that challenge you. You should have some time to rest before repeating the round. WOD: 5 RFT (18 Minute Cap) 10 Handstand Push Ups 15 Toes to Bar 15/12 Calorie […]
13 March 2023
Warm up: Coach’s Choice Strength/Skill: Below the Knee Power Clean + Push Jerk 1 x 1 Stimulus/Focus: Take 10 minutes to build to today’s heavy. Then complete one complex every minute on the minute for 5 minutes at 90% of today’s heavy. WOD: For Time (8 Minute Cap) 30 Clean & Jerks (155/105)(105/70) *Every minute, […]
11 March 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!
10 March 2023
Warm-up: Coach’s Choice Strength/Skill: Paused Back Squat + Back Squat Stimulus/Focus: Start at 65% of your 1 RM back squat. One complex equals one 2-second pause back squat immediately followed by 2 back squats. You will complete 5 rounds of 1 pause back squat + 2back squats on a 2-minute clock. Your goal is to […]
09 March 2023
Warm up: Coach’s Choice Strength/Skill: Review the movements. WOD: Twelve 3-Minute Rounds *Rotate through the following couplets 4 times. Round A: 20/15 Calorie Row 20 Dumbbell Box Step Ups (35/20)(20/15)(20 inch box for all)(2DBs) Round B: 200 Meter Run 20 Wallballs (20/14)(14/10) Round C: 20/15 Calorie Assault Bike (500/450 Meter Bike Erg) 10 Devils Press […]
08 March 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 10 x 1 Stimulus/Focus: Take 10 minutes to build to a heavy pause double (pause two inches just off the floor on each rep for 3 seconds). Then complete 1 deadlift every minute on the minute for 10 minutes at that weight. WOD: 5 RFT (15 Minute Cap) 20 […]