WOD / Blog
23 December 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!
22 December 2023
Warm up: Coach’s Choice Strength: Back Squat 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on 3-minute clock. WOD: For Time (18 Minute Cap) 21-18-15-12-9-6-3 Back Squat (95/65)(65/45) Handstand Push Ups RX+: (135/95)(95/65) and strict handstand push ups Stimulus/Focus: The decreasing rep scheme helps mentally, but […]
21 December 2023
Warm up: Coach’s Choice Strength/Skill: 3-Position Power Snatch 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP on the three position complex. 3-Position Power Snatch 10 x 1 Stimulus/Focus: Download to 85% and complete one complex every minute on the minute for 10 minutes. WOD: 8 Minute AMRAP 20 Wallballs (20/14)(14/10) 10 Box Jumps (24/20) […]
20 December 2023
Warm up: Coach’s Choice Strength/Skill: Turkish Get Up 1 x 1 Stimulus/Focus: Spend 15 minutes finding your heaviest barbell Turkish get up. The weight must be completed on each side to count. WOD: Five 4-Minute Rounds 3 Wall Walks 12 Alternating Lunges (1.5/1)(1/25#) *Two Kettlebells 6 Shuttle runs (25′ Out and 25′ Back) Stimulus/Focus: Work […]
19 December 2023
Warm up: Coach’s Choice Strength: For Time (12 Minute Cap) 100 Deadlifts (50% 1 RM) Rest 3 Minutes 50 Deadlifts (75% 1 RM) Stimulus/Focus: Your score will be time to complete all 150 reps. It will include your 3 minutes of rest. Put the weight you use in notes. WOD: 4 Rounds for Time (24 […]
18 December 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean + Hang Power Clean + Front Squat + Power Jerk 10 Minutes to Build Build to today’s Heavy 1+1+1+1. Stimulus/Focus: Ten minutes to develop this complex. See how heavy you can get. Power Clean + Hang Power Clean + Front Squat + Power Jerk 10 Minute EMOM Min […]