WOD / Blog
06 June 2022
Warm-up: Coach’s Choice Strength/Skill: Front Squat (6 x 6 x 6 x 6 x 6 x 6) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)25-20-15-10-5Toes to Bar5-10-15-20-25Front Squats (95/65)(65/45) Stimulus/Focus: Strive to do the sets of 5, 10 and 15 unbroken on everything. Take one break […]
04 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!
03 June 2022
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 5 ) Use 80% for all sets. WOD: 6 RFT (No Cap)10 Shoulder Press (65/45)(45/35)20 Wall Balls (20/14)(14/10) Stimulus/Focus: The goal is to go unbroken on this workout! It will get harder as your shoulders get more smoked. Rest as needed between movements in order to allow […]
02 June 2022
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (15 Minutes to Work Odd Objects) WOD: 20 Minute EMOTMEven: 2 Turkish Get Up (35/20)(20/15)Odd: ME Ab Mat Sit Ups*Score is total number of sit ups.*Sit ups can’t be completed unless the 2 TGUs are performed in the minute before. Stimulus/Focus: This workout is midline driven. Move well […]
01 June 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 x 9 x 8 x 7 x 6 x 5 x 4 x 3 x 2 x 1) Start at 50% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (10 Minute Cap)10 Deadlifts (135/95)(95/65)10 Toes to Bar Stimulus/Focus: This will be tough on the forearms and […]
31 May 2022
Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 3 (singles)) Use this time to work fast singles. Make sure to set your back well each time, but don’t take too long to do it. The three lifts should happen within seconds of each other. WOD: 20 Minute GAFAP1 Snatch (95/65)(65/45)15 Double Unders2/15, 3/15, 4/15 . . […]