WOD / Blog
15 February 2023
Warm up: Coach’s Choice Strength/Skill: Deficit Deadlift – 5 x 1 Stimulus/Focus: The deficit will be standing on 45 pound plates. Spend 10 minutes working to a heavy triplet, where you do a quick reset on the floor each time. Then, complete one rep every minute on the minute for five minutes at that weight. […]
14 February 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics Strength Four Three-Minute Rounds 15 Inverted Rows 10 Strict Leg Raises (Hanging) 30 Second Arch Hold *Rest any remaining time in the 3-minute round. WOD: 5 RFT (18 Minute Cap) 12 Hand Release Push-Ups 14 Toes to Bar 16 Alternating Dumbbell Snatches (50/35)(35/20) Stimulus/Focus: Focus on perfect form in […]
13 February 2023
Warm up: Coach’s Choice Strength: Clean – 1 Clean EMOTM for 10 Minutes Stimulus/Focus: These are full squat cleans. Use 90% for all lifts. Lift on a one-minute clock. WOD: 12 Minute AMRAP 9 Front squats (95/65)(65/45) 6 Burpees Over the Bar (Bar Facing) 3 Bar Muscle Ups Stimulus/Focus: Squat clean the first rep each […]
11 February 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 February 2023
Warm up: Coach’s Choice Strength/Skill: Shoulder Press – 6 x 4 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 4 RFT (15 Minute Cap) 15/10 Calorie Bike 10 Burpee Box Jump Overs (24/20)(Box Facing) 5 BMU *Alternate Assault Bike and Bike Erg Stimulus/Focus: Happy Friday! We are glad […]
09 February 2023
Warm up: Coach’s Choice Strength/Skill: Review and refine the WOD movements. 30 Minute AMRAP 200 Meter Run 5 Wall Walks 200 Meter Run 10 Dumbbell Clean & Jerks (50/35)(35/20)(Two DBs) 200 Meter Run 15 Ring Rows 200 Meter Run 20 V-Ups RX+: 10 Meter Handstand Walk for Wall Walks and 20 Toes to Bar for […]