WOD / Blog
03 May 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP across the five sets of three reps. Lift on a 2-minute clock. WOD: 4 Rounds (20 Minute Time Cap) 10 Alternating Pistols 20 Handstand Push Ups 10 Box Jump Overs (24/20) *Masters […]
02 May 2024
Warm up: Coach’s Choice Strength/Skill: Power Snatch 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP across the 5 rounds. Lift on a 2-minute clock. WOD Metcon 18 Minute AMRAP 20 Alternating Snatches (50/35)(35/20) 15 Toes to Ring 10 Strict Push Ups 5 Chest to Bar Pull Ups […]
01 May 2024
Warm up: Coach’s Choice Strength/Skill: Partner Deadlift 1 x 1 Stimulus/Focus: Spend 15 minutes getting as heavy as possible on the partner deadlift. WOD: Teams of 2 10 Minute AMRAP 20 Calorie Assault Bike (Share) 15 Synchro Slam Balls (30/20)(20/15) 10 Synchro Slam Ball Squats (30/20)(20/15) Rest 2 Minutes 10 Minute AMRAP 20 Calorie Bike […]
30 April 2024
Warm up: Coach’s Choice Strength/Skill: 12 Minute EMOM Min 1: 5 Strict Ring Dips Min 2: 20 Second Hollow Hold Min 3: 5 Strict Pull Ups Min 4: 20 Second Wall Sit WOD: For Time (12 Minute Cap) -21-15-9- Kettlebell Swings (1.5/1)(1/25#) Goblet Lunges (Front Rack) (1.5/1)(1/25#) *At each (-) complete 35 double unders (total […]
29 April 2024
Warm up: Coach’s Choice Strength/Skill: Turkish Get Up 10 x 2 Stimulus/Focus: Complete one rep on each side every 90 seconds for 10 rounds. Use 80% of your 1 RM. WOD: Four 5-Minute Rounds 200m Run 15 Wall Balls (20/14)(14/10) 15 Burpees Stimulus/Focus: Complete the work as quickly as possible in order to give yourself […]