WOD / Blog
06 October 2023
Warm up: Coach’s Choice Strength/Skill: 3 – 5 Minute EMOMs All reps must be touch and go. Snatch 5 Minute EMOM: 3 Snatches @ 70% Snatch 5 Minute EMOM: 2 Snatches @ 80% Snatch 5 Minute EMOM: 1 Snatch @ 90% WOD: 21-18-15-12-9-6-3 (Time Cap 18 Minutes) Hang Power Snatch (95/65)(65/45) Handstand Push Ups *25 […]
05 October 2023
Warm up: Coach’s Choice Strength/Skill: Rig Work: 10 Minutes to Work Skills on the Rig WOD: 8 Rounds (3 Minutes Work/1 Minute Rest) A) AMRAP 400m Run Max Wallballs in Remaining time (20/14)(14/20) B) AMRAP 1000 Meter Bike Erg/500 Meter Row Max Burpees in Remaining Time Stimulus/Focus: All cardio! You will go through the above […]
04 October 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 10 RFT (Time Cap 18 Minutes) 12 Box Jump Overs (24/20) 9 Slam Balls (30/20)(20/15) 6 Toes to Bar *Masters can step up. Everyone must step down. […]
03 October 2023
Warm up: Coach’s Choice Strength/Skill: Split Jerk 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2 minute clock. 2-Minute AMRAP: Accumulate as many split jerks as possible in 2 minutes. Use 80% of your heaviest lift from today. Stimulus/Focus: At the conclusion of the […]
02 October 2023
Warm up: Coach’s Choice Strength/Skill: Front Squat 10 x 10 Stimulus/Focus: Complete a set of 10 bodyweight squats unbroken every two minutes for ten rounds. WOD: For Time (15 Minute Cap) 25 Pull Ups 50 Strict Push Ups 100 Sit-ups 50 Strict Push Ups 25 Pull Ups RX+: Chest to Bar, Handstand Push Ups, GHD […]