WOD / Blog
23 March 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!
22 March 2024
Warm up: Coach’s Choice Strength/Skill: Power Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. Power Snatch 10 x 2 Singles Stimulus/Focus: Use 80% of your heaviest double from today. Perform two quick singles every 30 seconds for 5 minutes. WOD: 5 […]
21 March 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Strength Metcon: Minute 1: ME Front Squats @ 90% Minute 2: Rest and Change Weight *Repeat for 5 total rounds (90%, 80%, 70%, 60%, 50%) Stimulus/Focus: These […]
20 March 2024
Warm up: Coach’s Choice Strength/Skill: Ring Work Spend 10 minutes on the rings: Dips, ring rows, ring push ups, toes to rings, ring pull ups, muscle ups. WOD: Metcon 30 Minute Partner AMRAP – You go, I go 100 Meter Run 10 Wall Balls (20/14)(14/10) 1 Ring Muscle Up Stimulus/Focus: Have fun with a friend! […]