WOD / Blog
11 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Paused OHS + OHS 10 minutes to get as heavy as you can on a 3-second pause OHS followed by a regular overhead squat. Stimulus/Focus: Use 10 minutes to get ash heavy as possible. Paused OHS + OHS 5 x 20 Seconds Work / 40 Seconds Rest Max OHS reps @ […]
10 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Handstand Walk Practice: Spend time getting inverted! WOD: For Time (15 Minute Cap) 100 Double Unders 75 Wall Balls (20/14)(14/10) 50 Handstand Push Ups (Masters Seated Dumbbell Presses)(35/20) 25 Toes to Bar Stimulus/Focus: Complete this work as fast as possible to give you time to rest before the 5 minute strength […]
09 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Gymnastics 10 Minute AMRAP for Quality 2 – 4 – 6 . . . Ring Rows Push Ups Stimulus/Focus: This session is for quality. Move well. Focus on form and technique. Choose challenging scales. WOD: 21 Minute GAFAP Wall Walks Ab Mat Sit Ups Shuttle Runs (25′ Out and 25′ Back) […]
08 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 10 Minutes to Build to a 4 RM. Stimulus/Focus: Use 10 minutes to get AHAP for 4 touch and go reps. Deadlift – 10 x 1 Stimulus/Focus: Every 20 seconds complete one rep at your heaviest weight from today. The rep must be a lift and lower. WOD: 8 x […]
07 August 2023
07 August 2023 Warm-Up: Coach’s Choice Strength/Skill: Thruster 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP across the five sets. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 200 Meter Run Pull-ups Burpees to 6″ Target *Run remains 200 meters each round. *Pull ups and burpees […]