WOD / Blog
13 June 2022
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap)25-20-15-10Seated Shoulder Press (35/20)(20/15)20-15-10-5Burpee Stimulus/Focus: This should be a shoulder smoker. Move as quickly as they will allow you to go. Take short […]
11 June 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!
10 June 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 Minutes to Work to a Heavy Single) WOD: Deadlift (Death by Deadlifts) On a ten minute clock, every minute on the minute perform a prescribed number of deadlifts. At minute one, one deadlift. At minute two, two deadlifts. Continue to add one rep until you reach ten deadlifts at […]
09 June 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: 100 RFT (No Cap)1 Pull Up2 Push Ups3 Air Squats Stimulus/Focus: 100 rounds of anything is a mental grind. Just keep moving. This is Murph volume! Your pull ups can be strict or kipping. Your push ups can be strict or hand release. Cool Down: 400 Meter […]
08 June 2022
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (5 x 3 ) Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock. Work bar cycling. WOD: 3 RFT (12 Minute Cap)20 Dumbbell Alternating Power Snatch (50/35)(35/20)15 Box Step Overs (24/20)(50/35)*Masters/Teens use the same box but the (35/20) dumbbell Stimulus/Focus: This should be fast. Push as hard […]
07 June 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (10-9-8-7-6-5-4-3-2-1) Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap)-21-15-9-Floor Press (155/105)(105/70)Ab Mat Sit Ups*At every (-) run 400 meters for a total of 1 mile. Stimulus/Focus: This WOD is meant to be heavy. Challenge yourself. Choose a weigh that […]