WOD / Blog
11 November 2024
Warm up: Coach’s Choice Strength/Skill: Review the movements WOD: Blake 4 Rounds For Time 100 ft Overhead Walking Lunges (45/35 lb plate) 30 Box Jumps (24/20 in) 20 Wall Balls Shots (20/14 lb, 10/9 ft) 10 Handstand Push-Ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special […]
09 November 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!
08 November 2024
Warm up: Coach’s Choice Strength/Skill: Power Clean 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP. Strength Metcon: 10 Rounds for Reps 30 Seconds Max Effort Power Cleans (85%) 30 Seconds Rest Stimulus/Focus: Just keep pulling. Focus on efficient singles with perfect set up. You will have one total rep count. WOD: 6 RFT (12 […]
07 November 2024
Warm up Coach’s Choice Strength/Skill: Rope Climb Spend 10 Minutes Working the Skill WOD: 30 Minute AMRAP 500/450m Row 1 Rope Climb 1000/900m Bike Erg 1 Rope Climb 400 Meter Run 1 Rope Climb 25/20 Calorie Assault Bike 1 Rope Climb Stimulus/Focus: Just go! Each cardio counts as 1 rep, as does each rope climb. […]
06 November 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 2 x 2 x 1 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: Out and Back For Time (15 Minute Time Cap) 25 Wall Balls (20/14)(14/10) 50 Box Jumps (24/20)(Masters may step up) 75 Kettlebell Swings (1.5/1)(1/25#) 50 […]
05 November 2024
Warm up: Coach’s Choice Strength/Skill: Split Jerk 6 x 3 Stimulus/Focus: Work on the rebound. Use 80% for all sets. WOD: 15 Minute AMRAP 200m Run 4 Wall Walks 8 Chest to Bar Ups Stimulus/Focus: This will be very taxing on the shoulders. Find a steady pace and do not push to failure. Aim for […]