WOD / Blog
31 October 2023
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: Halloween Team WOD Team WOD for Time Run 400 meters as a group of 4 Pair 1: Zombies “Walk Like the Dead” (30 Wall Walks) “Grave Busters” (60 Burpees) “Brain Toss” (60 Wall Balls) (20/14) “Bloody Bars” (60 Pull Ups) Pair 2: Defenders “Haul off the […]
30 October 2023
Warm up: Coach’s Choice Strength/Skill: Front Squat 10 x 1 Stimulus/Focus: Use 70% of your 1 RM. Complete one rep every 30 seconds for 10 rounds. Front Squat 8 x 1 Stimulus/Focus: Use 80% of your 1 RM. Complete one rep every 60 seconds for 8 rounds. Front Squat 6 x 1 Stimulus/Focus: Use 90% […]
28 October 2023
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 October 2023
Warm up: Coach’s Choice Strength/Skill: Overhead Lunge 10 minutes to get AHAP for a set of 10 alternating lunges. Stimulus/Focus: This will come out of the rack. The lunges will be forward stepping in place. Overhead Lunge: 3 x 10 Stimulus/Focus: Complete 3 x 10 at 80% of your heaviest set of 10. Lift on […]
26 October 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 x 6 x 6 x 6 x 6 Stimulus/Focus: Start at 55% of your 1 RM. There will be a 1-second pause 1″ off the floor on the way up. Get AHAP. Lift on a 3-minute clock. WOD: 14 Minute AMRAP 100 Meter Run 10 Ab […]
25 October 2023
Warm up: Coach’s Choice Strength/Skill: Push Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Strength: Five 2-Minute Rounds Max Effort Unbroken Kipping Handstand Push Ups Stimulus/Focus: There is no resting in the bottom of the HSPU. If you fail a rep […]