WOD / Blog

18 July 2022

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3 ) Use 85% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: For Time (25 Minutes)1000-800-600-400-200Meter Run10-8-6-4-2Deadlifts (225/155)(155/105) Stimulus/Focus: All legs! The weight should be moderate. Push hard on the run. Cool Down: 3 Rounds5 Barbell Rollouts20 Barbell Hops

16 July 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!

15 July 2022

Warm-up: Coach’s Choice Strength/Skill: Push Jerk (5 x 4 x 3 x 2 x 1 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: Eva Strong Partner WOD5 RFT (No Time Cap)24 Double Unders – each19 Toes to Bar – split between partners2 Clean and Jerks 205/135 – split between partners400m […]

14 July 2022

Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5) Start at75% and get AHAP.  Lift on a 3-minute clock. WOD: 20 Minute AMRAP5 Back Squats (115/75)(75/55)5 Burpees5 Pull Ups Stimulus/Focus: All the things–weightlifting, cardio and gymnastics. The short rep scheme should allow you to go unbroken and to keep […]

13 July 2022

Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Ready for Diane! WOD: Diane 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Stimulus/Focus: Benchmark time! Set a great PR!Masters/Teens RX: 155/105Masters Only: Seated DB Presses (35/20) Cool Down: ROMWOD

12 July 2022

Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: Partner 5 K Row*Partner 1: Row 250 Meters*Partner 2: Rope Climbs*Switch Stimulus/Focus: Complete the 5K as quickly as you can, but accumulate as many rope climbs as you can. Make sure to transition quickly. Total Rope Climb Reps*RX if both people complete full climbs*Scale Equivalents1 climb=2 half […]