WOD / Blog
29 August 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat (6 x 6 x 6 x 6) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute AMRAP100 Back Squats (45/35)(35/25)75 Kettlebell Swings (1/25#)(25#/18#)50 Alternating Lunges25 Slam Balls (30/20)(20/15) Stimulus/Focus: This WOD is designed to be light in load and high in volume. Do big […]
27 August 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!
26 August 2022
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 4 RFT (17 Minute Cap)600 Meter Run15 Push Jerks (155/105)(105/80) Stimulus/Focus: Opposing muscle groups allow a chance to rest each and to push hard in both. The bar […]
25 August 2022
Warm-up: Coach’s Choice Strength/Skill: Power Clean (10 Minutes to Get as Heavy as Possible) WOD: 10 Minute EMOTM1 Power Clean @ 90% *Click RX if you use 90% of your heavy from today and make all 10 lifts. You can reattempt a missed lift within the minute. 10 Minute AMRAP5 Power Cleans (165/115)(115/75)10 Toes to […]
24 August 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3) Start at 60% and get AHAP with a 3-position deadlift. You’ll pause just off the floor, below the knee and above the knee. Lift on a 2-minute clock. WOD: 10 Minute GAFAP1 Deadlift (135/95)(95/65)1 Box Jump (24/20)2/2, 3/3, 4/4 . . […]
23 August 2022
Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: For Time (25 Minute Cap)50-40-30-20-10Double Unders25-20-15-10-5Burpees5-4-3-2-1Ring Muscle Ups Stimulus/Focus: Time to practice some skill while being cardiovascularly taxed. Try to do the dubs unbroken and find a steady pace on the burpees. Choose a muscle up progression that will challenge you. Cool Down: 400 Meter Run