WOD / Blog
08 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!
06 June 2024
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 8 Minute AMRAP 200 Meter Run 10 Overhead Squats (95/65)(65/45) 30 Double Unders *Rest 4 Minutes Before Next AMRAP. 8 Minute AMRAP 100 Meter Run 5 […]
05 June 2024
Warm up: Coach’s Choice Strength/Skill: Five 3-Minute Rounds Max Effort Unbroken Floor Press (50% of 1 RM) Stimulus/Focus: Use 50% of your most recent 1 RM. The bar will come from the rack for each round. You may pause in the top for a second or two, but there cannot be any pause in the […]
04 June 2024
Warm up: Coach’s Choice Strength/Skill: Rope Climbs WOD: Twelve 3-Minute Rounds A) For Time 200m Run 10 Burpees 1 Rope Climb B) For Time 500m Bike Erg 10 Burpees 1 Rope Climb C) For Time 250m Row 10 Buprees 1 Rope Climb D) For Time 15 Assault Bike Calories 10 Burpees 1 Rope Climb Stimulus/Focus: […]
03 June 2024
Warm up: Coach’s Choice Strength/Skill: Clean and Jerk 1 x 1 Stimulus/Focus: Review all styles of cleans and jerks. Then, spend 20 minutes to find your heaviest clean and jerk (any style). WOD: 5 Rounds (18 Minute Cap) 10 Clean and Jerks (135/95)(95/65) 15 Toes to Bar 20 Wallballs (20/14)(14/10) Stimulus/Focus: Singles on the c&j, […]