WOD / Blog
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 . . […]
30 May 2022
Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: Schmalls Run 800mThen 2 Rounds of:50 Burpees40 Pull-ups30 One-legged Squats20 Kettlebell Swings, 1.5 pood10 Handstand PushupsThen,Run 800mRX: (1.5/1)(1/25#)Masters: Seated DB Presses (35/20) Cool Down: Spend time with friends and family!