WOD / Blog
20 October 2023
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 6 x 6 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: Four 5-Minute Time Caps 3 RFT (5 Minute Cap) 5 Toes to Bar 10 Pistols Stimulus/Focus: You will complete three rounds of the above couplet within five minutes. Your rest time is any […]
19 October 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 1 x 1 Stimulus/Focus: Spend 20 minutes to find your 1 RM. WOD: 15 Minute AMRAP 10 Dumbbell Deadlifts 10 Dumbbell Front Rack Lunges 10 Dumbbell Front Squats 5 Shuttle Runs *Two dumbbells for all movements. *RX: (50/35)(35/20) Stimulus/Focus: This will be grip intensive. Try to go unbroken on […]
18 October 2023
Warm up: Coach’s Choice WOD: Partner WOD For Time (40 Minute Cap) 100 Calorie Row 100 Kettlebell Swings (1.5/1)(1/25#) 100 Box Jumps (24/20) 100 Wall Balls (20/14)(14/10) 100 Calorie Row *At the top of each minute, partners complete 3 synchronized burpees. *Masters can step up. Everyone must step down. *One partner works while one partner […]
17 October 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Strength Metcon: Max Unbroken Floor Press Reps at 60% of Today’s 1 RM Stimulus/Focus: You’ll have 2 minutes to rest after your final rep. Adjust your weight […]
16 October 2023
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP over the 5 sets. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap) 400 Meter Run 30 Power Snatches (95/65)(65/45) 400 Meter Run 30 Overhead Squats (95/65)(65/45) 400 Meter Run […]