WOD / Blog
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. […]
03 October 2023
Warm up: Coach’s Choice Strength/Skill: Split Jerk 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2 minute clock. 2-Minute AMRAP: Accumulate as many split jerks as possible in 2 minutes. Use 80% of your heaviest lift from today. Stimulus/Focus: At the conclusion of the […]
02 October 2023
Warm up: Coach’s Choice Strength/Skill: Front Squat 10 x 10 Stimulus/Focus: Complete a set of 10 bodyweight squats unbroken every two minutes for ten rounds. WOD: For Time (15 Minute Cap) 25 Pull Ups 50 Strict Push Ups 100 Sit-ups 50 Strict Push Ups 25 Pull Ups RX+: Chest to Bar, Handstand Push Ups, GHD […]
30 September 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!
29 September 2023
Warm up: Coach’s Choice Strength/Skill: Push Press 5x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Push Press: 1 x ME Reps Stimulus/Focus: After the final 2-minute clock, complete as many unbroken reps as possible at 70% of your heaviest from today. WOD: For […]
28 September 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean + Clean 10 Minutes to Build to Today’s Heavy Complex Stimulus/Focus: Use ten minutes to get AHAP in the complex. Power Clean + Clean: 10 x 1 Stimulus/Focus: Use 90% for all sets. Complete one complex every minute on the minute. WOD: 12 Minute AMRAP 5 Box Jumps […]