WOD / Blog
11 November 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!
10 November 2023
Warm up: Coach’s Choice Strength/Skill: Power Snatch 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: “Karabel” 10 RFT (20 Minute Cap) 3 Power Snatches (135/95)(95/65) 15 Wallballs (20/14)(14/10) Stimulus/Focus: This is a new benchmark WOD-a combination of the classics Karen and […]
09 November 2023
Warm up: Coach’s Choice Strength/Skill: Handstand Skill Work Spend time upside down. Work on push ups, holds, walks, etc. 15 Minutes to Work on Handstand Skills WOD: 15 Minute AMRAP 1 Bar Muscle Up 3 Handstand Push Ups 15 Double Unders Stimulus/Focus: The short rep scheme should allow you to continue moving. Find scales that […]
08 November 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP across the 5 sets. Lift on 2-minute clock. WOD: 3 Rounds, Each for Time: 30 Deadlifts 20 Hang Power Cleans 10 Thrusters *Rest 3 min between rounds. *Increase weight each round as prescribed […]
07 November 2023
Warm up: Coach’s Choice Strength/Skill: Split Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP across the 5 sets. Lift on a 2-minute clock. WOD: 27 Minute AMRAP Max Calories Machine of Choice @ Min 0, 9 and 18: Perform 30 Alternating Dumbbell Snatches (50/35)(35/20) @ Min […]
06 November 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat + Back Rack Lunge + Back Squat 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP in the complex: one back squat, 2 alternating back rack lunges, one back squat. Back Squat + Back Rack Lunge + Back Squat 10 x 1 Stimulus/Focus: Use 80% of your heaviest […]