WOD / Blog
10 August 2022
Warm-up: Coach’s Choice Strength/Skill: Review the movements and get ready for the workout. WOD: For Time (20 Minute Cap)50-40-30-20-10Wall Balls (20/14)(14/10)1-2-3-4-5Rope Climbs Stimulus/Focus: This workout will be challenging in volume and skill. The wall balls will tax your entire body. The increasing reps on the rope climbs will be difficult as your body is fatigued. […]
09 August 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat (3 x 3 x 3 x 3 x 3) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: Heafner Strong!22 Minute AMRAP400 m run by in, then as many rounds as possible of:2 Power Cleans2 Front Squats2 Push Jerks2 Back SquatsOdd Rounds 10 Pull UpsEven Rounds […]
08 August 2022
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2 x 2 x 2 x 2) Start at 50% of your 1 RM. Males add 10# each round. Females add 5# each round. If you cannot add any more weight, maintain the weight you can for the rest of the […]
06 August 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!
05 August 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)21-18-15-12-9-6-3Deadlifts (185/135)(135/95)Wall Balls (20/14)(14/10) Stimulus/Focus: These two movements together are very challenging. Try to go unbroken on all wall balls. Keep transitions quick. Cool […]
04 August 2022
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 5 x 5 x 5 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: Five 3-Minute Rounds21 Double Unders15 Push Press (95/65)(65/45)9 Pull Ups Stimulus/Focus: Strive to do this sprint as fast as possible. All work should be done unbroken. Aim to keep […]