WOD / Blog
05 November 2022
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!
04 November 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat – 3 x 3 x 3 x 3 x 3 Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 100 Back Squats for Time *Use (95/65)(65/45) *10 Kettlebell Swings Every Break (1.5/1)(1/25#) Stimulus/Focus: Do big sets of squats in order to avoid kettlebell swings. This should […]
03 November 2022
Warm-up: Coach’s Choice Strength/Skill: 3-Position Power Clean – 20 Minutes to get AHAP. High Hang Power CleanHang Power CleanPower Clean WOD: 10 RFT (15 Minute Cap) 1 Complex at 80% 10 Ring Push Ups Stimulus/Focus: A pull and push. Keep perfect form on the rings. Cool Down: 3 Rounds 15 GHD Sit Ups 15 GHD Extensions
02 November 2022
Warm-up: Coach’s Choice Strength/Skill: Push Press – 5 x 5 x 5 Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: Three 3-minute AMRAPs. One minute to change weights between each round. 3-Minute AMRAP 3 Push Press (75/55)(55/35) 3 Pull Ups Stimulus/Focus: Light and fast! 3-Minute AMRAP 3 Push Press (95/65)(65/45) 3 Chest […]
01 November 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift – Death by Deadlifts Use 60% for all lifts. Lift every minute on the minute for 15 minutes. Minute 1, complete 5 reps. Add 1 rep each minute until you can’t complete the required number of reps. Once you “die,” bike or row until the workout is finished. WOD: 8 One-Minute […]
31 October 2022
Warm-up: Coach’s Choice Strength/Skill: Review the movements, form teams and get ready to workout! WOD: Halloween Partner WOD Run 400 meters as a group of 4Pair 1: Zombies“Walk Like the Dead” (30 Wall Walks)“Grave Busters” (60 Burpees)“Brain Toss” (60 Wall Balls) (20/14)“Bloody Bars” (60 Pull Ups)Pair 2: Defenders“Haul off the Dead” (200 Meter Partner Carry)“Fire […]