WOD – 230.3 –
Durability Quad Stretching and Lat Stretching and then more quad stretching and then more lat stretching Skill/Strength Weighted Hollow Rock – 3 hard sets WOD 20 min AMRAP 50 AbMat Sit-Ups 40 Burpees...
View ArticleOPEN WOD 19.5
Open WOD 19.5 33-27-21-15-9 Thrusters Chest-to-bar pull-ups Athletes, today is the final stage, the final lap, the final climb to the top! Good luck everyone, stay strong and do your best! Word of...
View ArticleWOD – 230.4 –
Durability Plate Pinch Carries – 5 minutes running clock To have strong arms, you need strong hands Skill/Strength Bulgarian Deadlifts – 3 sets of 5 reps per leg View this post on Instagram Here’s...
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WOD – 230.5 –
Durability DB Arch Hold – 1 min Iso External Shoulder Rotation – 1 min Side Plank Powell Raise – 30 reps per side, light weight Skill/Strength Seated DB Overhead Press – 5 sets of 5 reps WOD 21 – 15 –...
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WOD – 230.6 –
Durability Iso Ring Row Hold – 3 hard sets Skill/Strength Low Ring Eccentric Pull-ups AKA “Negatives” 3 sets of 3 reps Athletes, attempt to begin every rep with a 1 second hold at the top and then...
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WOD – 230.7 –
Durability Band X Walk – 2 min Single Leg RDLTs – 1 min per leg Skill/Strength Angled Wall Holds – 8 minutes of practice – Don’t worry, we got scales! WOD 3 Rounds 3 Min AMRAP – DB Walking Lunges...
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WOD – 230.8 –
Durability Scap Push-ups – 1 min x 1 set Supinated Band Pull-Apart – 1 min x 1 set Skill/Strength Slight Incline Earthquake Bench Press – 3 Sets of 8 to 10 reps WOD 1 Round 50 Slight Incline Bench...
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WOD – 230.9 –
Durability Iso External Shoulder Rotation – 90 degrees flexion – 2 min x 1 set View this post on Instagram ISO External Rotation at 90 degrees Flexion Much harder when you raise those arms up...
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WOD – 231.0 –
This is the final post to the WOD Blog! It’s been almost 7 years of custom programming 7 day a week, posted here and only here. The programming will continue to accessing it will require you to...
View ArticleClick the Orange “WODs” button on your screen to view
We use SugarWOD to publish our workouts daily at 4:30am – click the “WODs” button in the lower righthand corner of your screen to view today’s workout and leaderboard! To view our archive of WODs...
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