WOD / Blog
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 […]
07 March 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics 9 Minute EMOM Min 1: 10 Chin-Ups Min 2: 30 Second Pike Compressions Min 3: 30 Second Arch Rocks WOD: Six 2-Minute Rounds 10 Front Squats (95/65)(65/45) 10 Toes to Bar Stimulus/Focus: Move as quickly through the work as possible to give yourself the most amount of time to […]