WOD / Blog
29 October 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!
28 October 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movement and Get Ready to Work WOD: CHAD 1,000 Box Step-Ups (20 in)Wear a Ruck Pack (45/35 lb)Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a […]
27 October 2022
Warm-up: Coach’s Choice Strength/Skill: Thruster – 5 x 4 x 3 x 2 x 1 Start at 75% and get AHAP. Lift on a 3-minute clock WOD: Narf 9-15-21Pull UpsThrusters (95/65)(65/45) Stimulus/Focus: These two movements will tax your lungs. No one likes pull ups and thrusters together! Try to do the nine unbroken, only break once […]
26 October 2022
Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: 16 Minute AMRAP 2 Ring Muscle Ups (Masters-6 Chest to Bars) 10 Box Jumps (24/20) RX+: Strict Ring Muscle Ups and 30/24 inch box. Stimulus/Focus: This workout will give you a chance to work advanced gymnastics while fatigued. Cool Down: ROMWOD
25 October 2022
Warm-up: Coach’s Choice Strength/Skill: Split Jerk – 2 x 2 x 2 x 2 x 2 x 2 Start at 75% and get AHAP. Lift on a 3-minute clock. Add result WOD: For Time (15 Minute Cap) 1-10 Split Jerks (115/75)(75/55) 10-1 Toes to Bar Stimulus/Focus: This work will be challenging on the shoulders. Try to go […]