WOD / Blog
09 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!
08 December 2023
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 70% and get AHAP. Lift on a 2-minute clock. WOD: Three 5-Minute AMRAPs (2 Minute Rest) AMRAP 1: 5 Minutes 50′ Bear Crawl 10 Box Jumps (20) AMRAP 2: 5 Minutes 50′ […]
07 December 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean 5 x 5 Stimulus/Focus: Use 75% of your 1 RM for all five sets of five reps. Must be touch and go. Lift on a 2-minute clock. WOD: For Time (12 Minute Cap) 10 –9 – 8 – 7 – 6 – 5 – 4 – 3 – […]
06 December 2023
Warm up: Coach’s Choice Strength/Skill: Handstand Work: Get Inverted! WOD: 30 Minute Partner AMRAP 400 Meter Partner Run 10 Synchronized Slam Balls (30/20)(20/15) 10 Synchronized Handstand Push Ups 400 Meter Partner Run 10 Synchronized Kettlebell Swings (1.5/1)(1/25#) 10 Synchronized Goblet Squats (1.5/1)(1/25#) 400 Meter Partner Run 20 Alternating Wallballs (20/14)(14/10) 20 Ab Mat Wall Ball […]
05 December 2023
Warm up: Coach’s Choice Strength/Skill: Front Squat 1 x 3 Stimulus/Focus: Spend 10 minutes finding your heavy triple. Strength Metcon: Five 2-Minute Rounds Round 1: ME Unbroken Reps at 90% Round 2: ME Unbroken Reps at 80% Round 3: ME Unbroken Reps at 70% Round 4: ME Unbroken Reps at 60% Minute 5: ME Unbroken […]
04 December 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP over the six rounds. Lift on a 2-minute clock. WOD: For Time (18 Minute Cap) 100 Double Unders 30 Dumbbell Power Cleans (35/20)(20/15) 30 Toes to Bar Directly into: 100 Double […]