WOD / Blog
10 October 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat 10 Minutes to Work to a Heavy Triple Stimulus/Focus: Use 10 minutes to work to a heavy triple. Back Squat: 10 x 1 Stimulus/Focus: Using the same weight from your heavy triple, complete one rep every 30 seconds for 5 minutes (total of 10 reps). WOD: Two 8-Minute […]
09 October 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% of your current 1 RM. Lift on a 2-minute clock. Get AHAP. Strength Metcon: 2-Minute AMRAP Stimulus/Focus: At the completion of your heavy single, download your bar to 80% of your heaviest lift. You will […]
07 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!
06 October 2023
Warm up: Coach’s Choice Strength/Skill: 3 – 5 Minute EMOMs All reps must be touch and go. Snatch 5 Minute EMOM: 3 Snatches @ 70% Snatch 5 Minute EMOM: 2 Snatches @ 80% Snatch 5 Minute EMOM: 1 Snatch @ 90% WOD: 21-18-15-12-9-6-3 (Time Cap 18 Minutes) Hang Power Snatch (95/65)(65/45) Handstand Push Ups *25 […]
05 October 2023
Warm up: Coach’s Choice Strength/Skill: Rig Work: 10 Minutes to Work Skills on the Rig WOD: 8 Rounds (3 Minutes Work/1 Minute Rest) A) AMRAP 400m Run Max Wallballs in Remaining time (20/14)(14/20) B) AMRAP 1000 Meter Bike Erg/500 Meter Row Max Burpees in Remaining Time Stimulus/Focus: All cardio! You will go through the above […]
04 October 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 10 RFT (Time Cap 18 Minutes) 12 Box Jump Overs (24/20) 9 Slam Balls (30/20)(20/15) 6 Toes to Bar *Masters can step up. Everyone must step down. […]