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WOD – 161.6 -
Durability Double DB Overhead Carry 2 Min of Walking…Good Luck! Skill/Strength 1 Arm Supported Bent Over Row 5 sets of 8 to 10 reps – complete as quickly as possible with minimal rest WOD Accumulate...
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WOD – 161.7 -
Durability Side Plank – 90 Seconds Per Side This is a standard that needs to be achieved if you’re to have a durable low back. Without this basic static control, building strength can be problematic....
View ArticleWOD – 161.9 -
Durability Band X Walk – 2 min AMRAP Skill/Strength 4 Min AMRAP Deadlift – 70% WOD 15 min AMRAP 60 Walking Lunges (Rx+ 35/26 Goblet) 35 Burpees
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WOD – 136.6 ReTest -
ReTest and Beat your previous. If it’s the first time, give it hell! Durability SL Barbell RDL – Barbell – 2 sets of 10 reps per side -add weight to your barbell if necessary Skill/Strength Squat...
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WOD – 162.0 -
Durability Side Plank – 45 Seconds Per Side + DB on Hip if possible Skill/Strength Deadlift + Toes To Bar Warm Up WOD 4 min Window to Complete 1 Round of 25 Toes to Bar 50 Double Unders 15 Deadlifts...
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WOD – 162.1 -
Durability Band Pull-Apart 1 min AMRAP Skill/Strength Close Grip Bench Press Quickly Find you 5 Rep Max WOD For Time 150 Wall Ball (20/15) At the top of every minute, complete 3 Burpees (Rx+ 6...
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WOD – 162.2 -
Durability Prone Plank + Alternating Leg Lifts 90 seconds x 1 set Skill/Strength 1 Arm Supported Bent Over Row 6 sets of 8 to 10 reps – complete as quickly as possible with minimal rest WOD 5 Min...
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WOD – 162.3 -
Durability Hollow Rock 2 min AMRAP —Get used to this shape…it’s the shape you’ll be in while doing your push-ups today— Skill/Strength Power Snatch -Work up to a heavy single in 10 minutes WOD For...
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WOD – 162.4 -
Durability Starfish Plank – 30 seconds per side x 2 sets Skill/Strength Running Warm UP! 750 Meters Jog WOD 20 min AMRAP 7 Pull-Ups (Rx+ C2B) 7 DB Box Step Overs (45/30) (20/20) 7 DB Push Press...
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WOD – 162.4 -
Durability Bent Over DB Reverse Flies – 90 Second AMRAP – Light Weight x 1 set Skill/Strength Back Squat – Quickly Build up to 1 Heavy Set of 5 Reps Stay under 85% of your 1 Rep Max WOD 3 Rounds for...
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WOD – 162.6 -
Durability Arch Hold + PVC 1 Minute x 1 set Skill/Strength Kipping HSPU Skill + Scale Work -If you are already proficient and Kipping HSPU, work on deficit HSPU with parallettes WOD 15 min AMRAP 15...
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WOD – 162.6 -
Durability Palloff Hold – 1 Min Per Side Skill/Strength Hang Power Snatch – Work up to a heavy single WOD For Time (20 min Time Cap) 5 Rounds 12 Deadlifts (135/95) 9 Hang Power Snatch Immediately...
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WOD – 162.8 -
Durability 1 Legged Glute Bridge 1 min AMRAP per Leg x 1 set Skill/Strength Warm Up & Start WOD 3 min of Work – 3 min of Rest x 5 sets Sets 1, 2, and 3 20 DB Thrusters (45/30) Rx+ 25 Reps AMRAP...
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WOD – 162.9 -
Durability Band X Walk – 3 min AMRAP Skill/Strength Running Warm Up WOD 4 Stations – 90 Seconds per Station – No Transition Time- 5 Rounds Station 1 – Shuttle Sprints (1 Length = 2 Points) Station 2 –...
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WOD – 163.0 -
Durability 2 Minute DB Carry – 1 Arm OH – 1 Arm Rack per minute Skill/Strength Power Clean – Work up to a 6 Rep max – TnGO!!! WOD 3 Rounds For Time 12 Power Cleans (135/95) Rx+ 155/105 15 Toes To Bar...
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WOD – 163.1 -
Durability Starfish Plank – 1 set of 30 seconds per side – no rest Alternating Lateral Lunge with Overhead Reach – 1 Min Steady Starfish Plank – 1 set of 30 seconds per side – no rest Alternating...
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WOD – 163.2 -
Durability Hollow Rock – 3 Min AMRAP Skill/Strength Close Grip Bench – 3 sets of 8 reps WOD Complete 1 Round, as fast as possible, every 6 Minutes for 24 Minutes Row 400/300 (Rx+500/400) immediately...
View ArticleWOD – 163.3 -
Durability Straddle Side Plank – 1 min per side Skill/Strength Deadlift – 60% of your 1 Rep Max – 1 Max Touch-n-Go set in 60 Seconds 3 Minute rest b/w sets - 4 Sets -If you drop the barbell or the...
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“FIGHT GONE BAD”
Durability Lax Ball or other soft tissue tool to the posterior chain – 5 min Run Time Skill/Strength Warm up & Start WOD “FIGHT GONE BAD” 6 Stations, each station is a 1 min AMRAP, you go through...
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WOD – 163.4 -
Durability Banded Terminal Knee Extension 1 min ARMAP per leg – Green Bands Skill/Strength Practice Session – Work on the movement that your weakest at for 10 minutes -If you’re super at all movements...
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