WOD / Blog
30 September 2024
Warm up: Coach’s Choice Strength/Skill: Power Clean 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start with 70% and get AHAP. Lift on a 2-minute clock. WOD: 6 Rounds (90 Seconds Work/60 Seconds Rest) 100 Meter Run Max Power Cleans in Remaining Time (135/95)(95/65) RX+: (185/135)(135/95) Stimulus/Focus: Accumulate as many reps as power […]
28 September 2024
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!
27 September 2024
Warm up: Coach’s Choice Strength/Skill: Hang Power Snatch + Power Snatch 1 x 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 60% of your 1 RM power snatch and get AHAP. Lift on a 2-minute clock. WOD: 7 RFT (21 Minute Time Cap) 21 Slam Balls (30/20)(20/15) 14 Burpees […]
26 September 2024
Warm up: Coach’s Choice Strength/Skill: Romanian Deadlift (RDL) 8 x 8 x 8 x 8 Stimulus/Focus: Start at 50% of your 1 RM deadlift. Get AHAP. Lift on a 3-minute clock. WOD: 16 Minute AMRAP 16 Alternating Kettlebell Snatches (1.5/1)(1/25#) 8 Shuttle Runs (Down and Back) Stimulus/Focus: Aim to complete your stanches without breaking. Strive […]
25 September 2024
Warm up: Coach’s Choice Strength/Skill: Thruster 5 x 3 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Cool Down: 4 Rounds 15 GHD Sit Ups 5 Assault Bike Calories
24 September 2024
Warm up: Coach’s Choice Strength/Skill: Rope Climb Stimulus/Focus: Spend 10 minutes working the skill. WOD: For Max Reps 30 Minute EMOM Minute 1: Bike Erg Calories Minute 2: GHD Extensions Minute 3: Box Jump Overs (24/20) Minute 4: D-Ball Up and Overs Minute 5: Rope Climbs Stimulus/Focus: Accumulate as many reps as possible at each […]