WOD / Blog
26 December 2023
Warm up: Coach’s Choice Strength/Skill: Push Press 3-2-1-2-3 Stimulus/Focus: You choose your weights for each set. The reps must be unbroken. Failed sets cannot be reattempted. Your score is total pounds. Add up the weight used for each rep for your total score. WOD: For Time (15 Minute Cap) 6 – 12 – 18 – […]
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 […]