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WOD – 145.5 -
Durability 3 Sets of 20 Single Leg RDL per side – minimal rest – no loading Skill/Strength Warm Up and Get It! WOD For Time 21 Deadlifts (225/155) Rx+ 28 Reps 500 Meter Run 15 Deadlifts (225/155) Rx+...
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WOD – 145.6 -
Durability 1 Legged Glute Bridge Hold – 90 seconds per side Skill/Strength Review and Warm up the Many Movements WOD For Time 3 Rounds 15 DB Box Step Ups (24/20″) (40/25) 10 DB Push Press (40/25) —5...
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ReTest WOD – 70.1 -
Durability 2 Min AMRAP Band X Walk immediately followed by 30 Band Pull-Aparts Skill/Strength Drill The Power Snatch + Power Clean & Jerk WOD “Isabel” 30 Snatches (135/95) immediately followed by...
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WOD – 145.7 -
Durability Single Leg RDL – 30 Reps Per Leg – Barefoot!!! Socks please – 1 set Skill/Strength Back Squat – Build up to 1 set of 3 Reps – Max Out if you’re feeling it!!! WOD 20 Min AMRAP 30 KB Goblet...
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WOD – 102.2 ReTest -
Durability 30 1 Leg Calf Raises per leg x 1 Set Skill/Strength Warm Up, Prepare your mind WOD 102.2 ReTest 6 Intervals – 90 sec of work per interval – 4:30 rest b/w intervals AirBike Buy-In (12/10)...
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WOD – 145.8 -
Durability Reverse Snow Angel 1 min AMRAP Skill/Strength Drill the Overhead Press & Warm Up WOD 24 Minute EMOM 1st Minute – AMRAP Strict Overhead Press (95/65) (1 Rep = 1 Point) 2nd Minute –...
View ArticleWOD – 145.9 -
Durability 1 Arm Overhead DB Carry – 1 Min AMRAP per arm – no rest b/w sides – 45/30 are good places to start but you can increase if you’re capable – 1 set Skill/Strength Power Clean Work Up to a...
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WOD – 146.0 -
Durability Side Lying External Shoulder Rotation + 30 Degree of Abduction 1 Set per arm to fatigue Skill/Strength Warm up and Practice the DB Burpee WOD 3 Rounds For Time 30 Alternating DB Reverse...
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WOD – 146.1 -
Durability Single Leg RDL – 30 Reps Per Side x 1 Set – Shoes Off – The goal is to complete 30 reps without letting your other leg touch down at any point during the reps. Short rest b/w sides....
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WOD – 96.4 ReTest -
Durability Band Pull-Aparts – 2 min AMRAP Skill/Strength Hang Power Clean – Build to a Heavy Single in 10 Minutes Annie Thorisdottir doing DT at 155# WOD – 96.4 ReTest Jumping “DT” 5 Rounds for time...
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WOD – 38.1 ReTest -
Durability Single Leg Hip Thruster – 1 Min AMRAP Per Leg – no rest b/w sides -There will be a “make up” set after these two minutes are done to even out the reps from 1 leg to the other if you did not...
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WOD – 146.4 – Pat’s BDAY WOD
Today is a very special day. Today we are celebrating Coach Pat Birthday! For those of you who don’t remember, last year’s had a 30 min time cap and it was a bloodbath…This year has two changes. “Most...
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WOD – 146.3 -
Durability 1 Legged Calf Raises from the floor – Do as many as you can in 1 minute -Do an extra set at the end to balance out the reps from right to left leg Skill/Strength Rowing Skill -Coaches pick,...
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WOD – 146.4 -
Durability Side Plank + Weight (DB on hip) - 1 set per side Load so that you can achieve at least 30 seconds and no more than 90 seconds Skill/Strength Power Clean Work to a Max! WOD 5 Rounds for time...
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WOD – 146.5 -
Durability 3 Rounds Quickly 20 Band Pull-Aparts 30 Band X-Walk (each way) Skill/Strength DB Power Snatch Work to Heavy Single! Our DBs go up to 75 Folks! WOD For Time 1 Round 20 One-Arm DB Push Press...
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WOD – 146.6 -
Durability Banded Terminal Knee Extension – 1 set per leg till it burns a lot Skill/Strength Tabata Push-Ups – Report total score Note – If push-ups from the floor are easy easy easy for you, then do...
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Durability Thoracic Spine Mobility Roller + Plate on Chest – 1 Min Skill/Strength Handstand Pushup Practice -Drilling Scales and the Full Movement with a Kip WOD “Nate” 20 Min AMRAP 2 Muscle Ups 4...
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WOD – 146.8 -
Durability Band X Walk – 3 Min AMRAP Skill/Strength Squat Clean Build to a Max in 12 Minutes WOD 5 Rounds For Time 7 Squat Cleans (135/95) Rx+ 175/120 14 Lateral Burpee Bar Hops Scores from Monday...
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WOD – 146.9 -
Durability Banded Terminal Knee Extension 1 Set Per leg to fatigue Skill/Strength Warm Up & Start WOD 4 Minutes of Work – 4 Minutes of Rest x 4 Rounds 500 Meter Row (Rx+ 750) 24 Alternating DB...
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WOD – 147.0 -
Durability Alternating Prone Plank 1 Set – As Long As Possible – As long as your midline is neutral – Once your spine passes from neutral to flexion, the set is over Skill/Strength Rope Climb Skill...
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