WOD / Blog
19 February 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 10 x 10 Stimulus/Focus: Use 50% for all sets. Lift on a 2-minute clock. WOD: Four 4-Minute Rounds 15/12 Row Calories 12 Bar Facing Burpees 9 Front Squats (95/65)(65/45) Stimulus/Focus: This will be a cardiovascular grind. Push hard on each movement to give you time to rest before […]
17 February 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!
16 February 2024
Warm up: Coach’s Choice Strength/Skill: Split Jerk 1 x 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 5 Rounds for Time (18 Minute Cap) 10 Box Jump Overs (24/20) *Masters may step up. Everyone must step down. 15 Kettlebell […]
15 February 2024
Warm up: Coach’s Choice Strength/Skill: Turkish Get Up 10 Minutes to Get AHAP using a barbell. Stimulus/Focus: Spend 10 minutes finding a heavy weight. The weight must be completed on each side to count. WOD: 20 Minute EMOM Minute 1: 1 TGU at 90% (Left)/Max Effort Double Unders in Remaining Time Minute 2: 1 TGU […]
14 February 2024
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift 6 x 6 x 6 x 6 Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 14 Minute Partner Valentine’s Day AMRAP *One partner works, one partner holds the plank. 14 Deadlifts 14 Strict Push Ups 14 Hang Power Cleans 14 Step Lunges 14 Power Snatch […]
13 February 2024
Warm up: Coach’s Choice Strength/Skill: Handstand Skill Work Spend time upside down. Work on push ups, holds, walks, etc. Stimulus/Focus: Spend 10 minutes getting inverted! WOD: Three Rounds (6 Minutes Work/2 Minutes Rest) Round 1: 6 Minute AMRAP 4 Wall Walks 8 Alternating Dumbbell Snatches (50/35)(35/20) 12 Front Rack Lunges (50/35)(35/20) Round 2: 6 Minute […]