WOD / Blog
15 September 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Four 3-Minute Rounds WOD A: 30 Double Unders 20 Reverse Kettlebell Goblet Lunges 10 Meters Kettlebell Overhead Carry *One KB for lunges and carry. *RX: (1.5/1)(1/25#) WOD B: 10 […]
14 September 2023
Warm up: Coach’s Choice Strength/Skill: Hang Power Snatch 10 Minutes to Build to Heavy Double Stimulus/Focus: Take 10 minutes to build to your heaviest double. Must be touch and go. Hang Power Snatch 2. Every 45 sec x 5: 1 Hang power snatch @80-90% of today’s 2RM. Stimulus/Focus: Execute one rep at 80% of today’s […]
13 September 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat 7 x 7 Stimulus/Focus: Use 70% for all sets. Lift on a 3-minute clock. WOD: 10 Minute AMRAP 10 Slam Balls 10 Handstand Push Ups Stimulus/Focus: This workout will tax you cardiovascularly then test your muscular endurance. Try to do all work unbroken. If needed break the HSPUs […]
12 September 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean + Push Press + Hang Power Clean + Power Jerk 1 x 1 + 1 + 1 + 1 Stimulus/Focus: Ten minutes to build to today’s technical heavy 1+1+1+1. For Time (8 Minute Cap) 10 Complexes (80% of Today’s Heaviest) Stimulus/Focus: After 3 minutes of rest, complete 10 […]
11 September 2023
Warm up: Coach’s Choice Strength/Skill: Review the movements and get ready to work! WOD: “343” 9/11 Memorial WOD 50 Pull Ups 50 Air Squats 50 HRPUs 50 Ab Mat Sit Ups 50 Box Jumps (24/20) 50 Wall Balls (20/14) 43 Burpees *RX+: 60 of each and 55 Burpees Stimulus/Focus: This WOD was created to honor […]