WOD / Blog
20 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!
19 August 2022
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute AMRAP200 Meter Row20 Ab Mat Sit Ups10 Overhead Squats (95/65)(65/45 Stimulus/Focus: This workout’s time domain will require you to find a steady pace and maintain […]
18 August 2022
Warm-up: Coach’s Choice Strength/Skill: Rig Work-Time to work pull ups, chest to bar, toes to bar, and bar muscle ups. WOD: For Time (20 Minute Cap)21-15-9-15-21Burpee Box Jump Overs (24/20)Pull Ups Stimulus/Focus: This will be a challenging workout–not only on your lungs and shoulders, but also on your mindset. It is difficult to decrease in […]
17 August 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (Work to WOD Weight) WOD: For Time (No Cap)500-1000-2000Meter Run30-20-10Floor Press (Bodyweight) *RX can come from a rack. Scaled must come from the floor. Stimulus/Focus: This should be heavy for most people. If scaling, choose a relatively heavy weight. Cool Down: ROMWOD
16 August 2022
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 4 x 3 x 2 x 1) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time (10 Minute Cap)10-1 Split Jerk (95/65)(65/45)1-10 Toes to Rings RX+: (135/95)(95/65) and Strict Toes to Ring Stimulus/Focus: This should be a quick moving workout. Aim to […]
15 August 2022
Warm-up: Coach’s Choice Strength/Skill: Clean (Work to WOD Weight) This should be a heavy weight for you. Aim for something around 80%-90% of your 1 RM. WOD: For Time (25 Minute Cap)800 Meter Run10 Rounds4 Burpees over the Bar2 Cleans (175/125)(125/85)Then, 800 Meter Run Stimulus/Focus: This should be a grind of a workout. The run […]