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WOD – 164.4
Durability Snatch Press AKA Klokov Press 3 sets of 10 Reps – Light load – Smooth reps – Minimal Struggle Athletes who cannot smoothly from behind the head should use PVC and complete 3 sets of 15+...
View ArticleWOD – 164.5
Durability Parallette Holds Legs Straight or Knee Bent or Hanging on a Dip Bar – See how long you can hold for 1 set Skill/Strength Handstand Push-Ups Skill Session + Deadlift Warm Up WOD 12 min...
View ArticleWOD – 164.6
Durability Band X Walk – 3 min Skill/Strength Option 1 – Figuring appropriate strict pull-up scales for the WOD to replace kipping Chest to Bar Pull-Ups and kipping Toes to Bar for those athletes who...
View ArticleWOD – 164.7
Durability Weighted Side Plank – Super Heavy for 30 Seconds x 1 set Skill/Strength Primer – A short intense mini-workout prior to a very intense anaerobic workout. A primer will activate the many...
View ArticleWOD – 164.8
Durability Arch Ups – 2 min AMRAP Skill/Strength Primer – 1 to 2 rounds at high effort WOD Double Dumbbell “DT” – 17.1 official guess 10 Rounds For Time (14 min Time Cap) 12 Deadlifts (45/35) 9 Hang...
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WOD – 164.9 –
Skill/Strength Prone Plank + Plate on Low Back – 1 Min x 1 Set Durability Front Squat – 60% of your 1 Rep Max 1 Min AMRAP – 3 min Rest x 4 Sets WOD Alternating 6 min Tabata Air Squats Double Unders...
View ArticleWOD – 165.0 –
Durability Starfish Plank – 30 seconds per side x 2 sets Skill/Strength Warm up and Begin WOD 20 min AMRAP 5 Chest to Bar Pull-Ups 10 Push-Ups 30 DB Anchored AbMat Sit-Ups The post WOD – 165.0 –...
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WOD – 165.1 –
Durability Banded Face Pull 1 min AMRAP x1 Skill/Strength Back Squat 3 sets of 5 Reps – 70 to 85% of your 1 RM WOD 21-15-12-9-6 DB Thrusters (45/30) Rx+ 50/35 Burpee Box Jumps (24/20) Scores from...
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WOD – 165.2 –
Durability Side Plank – SUPER HEAVY x 35 seconds x 1 set Skill/Strength Deadlift 1 Heavy Set of 5 TnGo Reps WOD 15 min AMRAP 15 Deadlifts (155/105) 12 Push-Ups 9 Chest to Bar Pull-Ups (Rx+ 6 Ring...
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WOD – 165.3 –
Durability Roller or Lax Ball to Lats and Upper Back Skill/Strength Light Running Warm Up WOD 1 Round For Time 100 Double Unders 50 Alternating Reverse Lunges 50 AbMat Sit-Ups 50 KB Swings (53/35) 50...
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WOD – 165.4 –
Durability Band Pull-Apart – 2 min AMRAP Skill/Strength Warm up & Start WOD 4 Stations – 2 Minutes per Station – 3 Rounds Station 1 – AirBike (1 Cal = 1 Point) Station 2 – Sled Push (1 Length = 5...
View ArticleOPEN WOD – 17.1 –
WHOA!!! 1 Arm DB Snatch + Burpee Box Jumps….a lot of them Distilled Rules and Common Questioned Answered 1 Arm DB Snatch 1 – Can I switch hands on the way down from the top of a completed DB Snatch?...
View ArticleWOD – 165.5 –
Durability Hollow Rock – 2 min AMRAP Skill/Strength HSPU practice & scaling WOD 1 Round For Time 50 Toes to Bar 150 Air Squats 25 Kipping Handstand Push-Ups Great work to everyone who suffered...
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OPEN WOD 17.1
If you didn’t get a chance to complete this WOD on Friday…here you go. If you already completed it and you wise to try again…here you go. Coach Jeff is going to school everyone on best practices...
View ArticleWOD – 165.6 –
Durability Single Leg RDL 2 Sets of 8 Reps per Side – Load with a pair of DBs Skill/Strength Back Squat 2 sets of 5 Hard Reps -Slightly heavier than last Monday WOD 1 Round For Time 100 Wall Ball...
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WOD – 165.7 –
Durability Hollow Rock – 3 min AMRAP Skill/Strength Power Clean Work up to a hard set of 5 Reps, which must all be completed within a 45 second window WOD 3 Rounds For Time 15 Power Cleans (135/95)...
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WOD – 165.8 –
Durability Lax Ball to Low Back & Quads – 5 min Skill/Strength Warm up & Start WOD 3 min AMRAP – 3 min Rest x 4 Sets Each 3 min AMRAP begins with a Row Buy-In 500/400 Meters AMRAP #1 –...
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WOD – 165.9 –
Durability 1 DB OH March – 1 min Per Arm x 1 Set – Heavy Skill/Strength Warm Up & Begin WOD 3 Stations – 90 Seconds of Work Per Station – 30 Seconds Rest B/w Stations Station 1 – Burpees (1 Rep =...
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OPEN WOD – 17.2 –
NO ONE COULD HAVE SEEN THIS ONE COMING!!! Open WOD 17.2 12 Min AMRAP 2 Rounds of 50-ft. DB Walking Lunges (50/35) DBs held at shoulders 16 Toes To Bar 8 DB Power Cleans (50/35) Then, 2 Rounds of 50-ft....
View ArticleWOD – 166.0 –
Durability Straddle Side Plank – 1 min per side x 1 set Skill/Strength Overhead Squat – Practice the movement or Build up to a heavy set of 5 reps from the floor WOD 20 min AMRAP 12 Overhead Squats...
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