WOD / Blog
04 August 2023
Warm-Up: Coach’s Choice Strength: Front Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Paused Front Squat 5 x 1 Stimulus/Focus: Use 90% of today’s heaviest three. Complete one pause squat every minute on the minute for 5 minutes. Pause 3 seconds […]
03 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Split Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP in the five sets. Lift on a 2-minute clock. Strength: Split Jerk 1 x Max Reps Stimulus/Focus: Use 80% of your heaviest triple from today. Adjust your weight as soon as you finish […]
02 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Gymnastics – 10 Minute EMOM Even: 2 Rope Climbs Odd: 2 Ring Muscle Ups WOD: 6 Minute GAFAP Toes to Bar Alternating Dumbbell Hang Clean & Jerks (50/35)(35/20) *Start at 4 reps, then 8, 12, 16 . . . 6 Minute GAFAP Wall Balls (20/14)(14/10) Alternating Dumbbell Hang Snatches (50/35)(35/20) *Start […]
01 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Clean 3 x 3 x 3 Stimulus/Focus: Start at 75% and complete three quick singes. Use 80% for the next set of three. Use 85% for the last set of three. Lift on a 2-minute clock. WOD: For Time (18 Minute Cap) 400 Meter Run 30 Power Cleans (115/75)(75/55) 10 Burpee […]
31 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 4 x 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 80% and get AHAP in the six rounds. Lift on a 2-minute clock. WOD: 12 Minute AMRAP 3 Wall Walks 6 Strict Pull-ups 9 DB Thrusters (50/35)(35/20) Stimulus/Focus: The low rep scheme and relatively short […]