WOD / Blog
17 September 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!
16 September 2022
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (1 x 1 x 1 x 1 x 1 x 1 x 1) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap)10-1 Push Jerk (115/75)(75/55)1-10 Chest to Bar Stimulus/Focus: This will be very shoulder intensive. Try to go unbroken on the […]
15 September 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 x 8 x 6 x 4 x 2) Start at 50% and get AHAP. Lift on a 2-minute clock. WOD: For Time (15 Minute Cap)21-18-15-12-9-6-3Box Jumps (24/20)Ring Push Ups Stimulus/Focus: Find a steady pace on box jumps. Keep perfect form on the rings. Break into small sets to maintain […]
14 September 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Front Squat and Build Up to WOD Weight WOD: Front Squat (10 x 10) Use 60% for all sets. Lift on a 2-minute clock. Cool Down: ROMWOD
13 September 2022
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: For Time (30 Minute Cap)100-200-300-400-500Meter Run10-20-30-40-50Double Unders5-10-15-20-25Burpees1-2-3-4-5Rope Climbs Stimulus/Focus: This is a grind. The increasing rep scheme will be very challenging. Find a pace and settle into work. Cool Down: 3 Rounds10 Candlestick Raises5 Ring Dips
12 September 2022
Warm-up: Coach’s Choice Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP20 Ab Mat Sit Ups10 Dumbbell Power Snatch (Left)(50/35)(35/20)10 Dumbbell Power Snatch (Right)(50/35)(35/20) Stimulus/Focus: Strive to do all work unbroken. Take short breaks between movements. Keep moving. […]