WOD / Blog
01 September 2023
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 3 x 3 Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock. WOD: Two 12-Minute Partner AMRAPs 12 Minute AMRAP 30 Synchro Slam Balls (30/20)(20/10) 20 Pull-Ups (one works/one rests) 10 Synchronized Box Jumps (24/20) *Masters may step up. *Everyone must step down. *3 Minute Rest Between* […]
31 August 2023
Warm-Up: Coach’s Choice Strength: Clean A series of singles building to a 4 x 1 at 80+%. 10 x 1 @ 60% 8 x 1 @ 70% 6 x 1 @ 80% 4 x 1 @ 80+% Stimulus/Focus: You will complete the following lifts on a one-minute clock. Make sure to know your numbers and […]
30 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Spend 15 minutes working on rope climbs and/or handstand walks. WOD: Twelve 3-Minute Rounds *You will complete the following two rounds six times: Round 1: 400 Meter Run (3-Minute Cap) Round 2: 500 Meter Row (3-Minute Cap) *Rest the remaining time in your three minutes. Stimulus/Focus: Straight cardio time! Focus on […]
29 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: Three 7-Minute Rounds 30 Double Unders 3 Wall Walks 30 Double Unders 6R + 6L Alternating Kettlebell Overhead Lunges (1.5/1)(1/25#) 30 Double Unders 9R + 9L Kettlebell […]
28 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Turkish Get Up 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP. Today’s focus will be on the barbell. WOD: 4 RFT (20 Minute Cap) 400 Meter Run 10 Devils Press (50/35)(35/20) 15 Pull Ups *Two Dumbbells* Stimulus/Focus: The weight on the devil’s press should be challenging. Try to do your […]