WODs

March 14, 2020 Saturday

Oly Class - 10:15am - See notes

i) Snatch Lift Off + 2nd Pull, 5x2 (work up to 100% of your 1RM Snatch) ii) 3 Position Snatch, 6x1 (work up to 60% of 1RM Snatch - with good form) iii) Squat Snatch, 7x1 (work up to a heavy single with good form)


March 13, 2020 Friday


March 12, 2020 Thursday

Part 1

At the 12 min mark start Part 2

Part 2

At the 12 min mark start Part 2


March 11, 2020 Wednesday


March 10, 2020 Tuesday

Working sets start at 60% of your 1RM Back Squat


March 09, 2020 Monday

2020 Benchmark


March 07, 2020 Saturday

NoCoast 7th Anniversary Partner WOD

1 person working at a time on the DP. Do everything else together. Anniversary BBQ Party to follow.

Oly Class - 9am - See notes

i) Snatch Lift Offs, 5x3 (work up to 100% of your 1RM Snatch) ii) 2 Snatch High Pulls + 1 Squat Snatch, 6x1 (work up to 65% of 1RM Snatch - with good form) iii) Squat Snatch, 7x1 (work up to a heavy single with good form)


March 06, 2020 Friday


March 05, 2020 Thursday


March 04, 2020 Wednesday


March 03, 2020 Tuesday

Part 1

On the 10 min mark start Part 2 Weight - use 50% of your 1RM Clean & Jerk

Part 2

On the 10 min mark start Part 2 Weight - use 50% of your 1RM Clean & Jerk


March 02, 2020 Monday

Air Force

2020 Benchmark Weight - use 40% of your 1RM Thruster


February 29, 2020 Saturday


February 28, 2020 Friday


February 27, 2020 Thursday

Partner WOD

5 Rounds for Calories: Partner "A" 1 min of max cal Air Bike Partner "B" 1 min of max cal Air Bike


February 26, 2020 Wednesday


February 25, 2020 Tuesday


February 24, 2020 Monday

2020 Benchmark


February 22, 2020 Saturday

Partner WOD

24 min AMRAP Ladder, 1-2-3-4-5… rounds: 4 Burpee Pull ups 8 DB Push Press, 35/25# 12 KB Swings, 53/35# * Alternate with partner. Non working partner AMReps Double Unders

Gymnastics Class - 10:15am

i) Crossover Symmetry, activation ii) 3 Rounds: 1 minute Row 5 Paralette Shoot Throughs 3 Russian Muscle up Transition 1 Skin the Cat iii) Stations A) 3 Kip Swings + 1 Chest to Bar Pull up B) Low Ring Row into Dip with Kip C) 3 Kip Swings + 1 Hips to Rings Pull iv) Option 1 (if you don't have a strict MU) Strict Muscle ups (assisted or on low rings), accumulate 10-15 reps. Option 2 (if you do have a strict MU) Kipping Muscle up, accumulate 10-15 reps.


February 21, 2020 Friday


February 20, 2020 Thursday