WOD – 167.4 –
Durability 2 min AMRAP – Hip Lifts Skill/Strength Warm Up WOD For Time – 25 min Time cap – 3 Rounds 30 KB Swings (53/35) 20 Pull-Ups —5 Min Rest— 50-40-30-20-10 AbMat Sit-Ups KB Deadlifts (53/35)...
View ArticleOPEN WOD – 17.5 –
OPEN WOD 17.5 10 Rounds For Time 9 Thrusters (95/65) 35 Double Unders NOTES This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete...
View ArticleWOD – 167.5 –
Durability Side Plank + Weight – 45 Seconds as heavy as possible for that time x 1 set Skill/Strength Team Up and Organize TEAM WOD 5 Groups of 4 People – Each Group must complete the following work...
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WOD – 167.6 –
Durability 1 Legged Hip Lift – 1 min AMRAP Per side Skill/Strength Pause Power Clean – Heavy Single 2 Second Pause just below the knee WOD 3 Rounds For Time 15 Power Cleans (135/95) Rx+ 155/105 10...
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WOD – 167.7 –
Durability Band Pull-Apart 2 Min AMRAP x 1 set Skill/Strength Bench Press 5 Sets of 8 to 12 Reps WOD 1 Round For Time 1000 Meter Row 75 Thrusters (45/35) This workout is pure evil but you’ll are...
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WOD – 167.8 –
Durability Crab Walk Forwards 1 Min – Backwards 1 Min – Bear Crawl Forward 1 Min – Backwards 1 Min Skill/Strength Running Warm Up WOD 25 Min AMRAP 250 Meter Run 250 Meter Run with Medball (20/15) 30...
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WOD – 167.9 –
Durability Prone Plank + Alternating Hand Contacts – 1 min x 1 set Skill/Strength Front Rack Alternating Reverse Lunges Build up to 1 hard set of 6 Reps WOD 4 Rounds For Time 6 Alternating Front Rack...
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WOD – 168.0 –
Are you curious about the extra programming that is rolling out on Monday? Here is what week 1 Test Week looks like. This is a skeleton formate and athlete emails will be full of details. If you are...
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WOD – 168.1 –
Durability 1 Arm DB Rack Carry – Very Heavy – 1 Minute Per Side Skill/Strength 7 Rounds 8 Shoulder to Overhead (95/65) Rx+ 115/75 10 Hang Power Cleans 4 Strict Pull-Ups Sat WOD The post WOD – 168.1...
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WOD – 168.2 –
Durability Side Plank – 90 seconds per side x 1 set Skill/Strength Warm Up WOD 1 Round For Time (30 Min Time Cap) 500 Meter Run 3 Rounds of 20 Push-Ups + 40 Air Squat 500 Meter Run 3 Rounds of 20...
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WOD – 168.3 –
Durability Band X Walk – 2 min AMRAP x 1 set Skill/Strength Power Clean – Build up to a 1 Rep Max Weightlifting Inspiration WOD 5 Rounds For Time 5 Power Cleans (185/125) Rx+ 225/155 10 Lateral Bar...
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WOD – 168.4 –
Durability Front Rack Mobility – Coaches Choice – 5 min Run Time Skill/Strength Warm Up & Go WOD 5 Rounds (Rx+ 7 Rounds) 6 Strict Pull-Ups (Rx+ Strict Chest to Bar) 8 Alternating Front Rack...
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WOD – 168.5 –
Durability Scapular Push-Ups – 2 sets of 20 reps A post shared by Shane Sweatt (@sweattshopcincinnati) on Mar 24, 2017 at 9:47am PDT Skill/Strength Practice the Floor Press & Muscle Clean WOD 3...
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WOD – 168.6 –
Durability 1 DB Rack Carry – 90 Seconds Per Side x 1 Set – heavy as possible -Use a weight that gives you a shot at completing the 90 seconds without dropping your DB Skill/Strength Warm Up WOD For...
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WOD – 168.7 –
Durability 1 Legged Hip Lift – 1 Min AMRAP per Leg x 1 set Skill/Strength Warm Up WOD “Death By Front Squat” (135/95) Rx+ 155/105 —3 Min Rest— “Death By Deadlift” (225/155) Rx+ 275/185 Score = total...
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WOD – 168.8 –
Durability Seated DB External Shoulder Rotation -2 sets of 15 to 20 Per Side Skill/Strength Standing Hollow Pull Through 3 sets of 15 Reps I IMPROVE YOUR KIP | ————————————————-Welcome to...
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WOD – 168.9 –
Durability Side Plank Rotations – 1 min per side x 1 set Skill/Strength Drill the Squat Snatch with WOD weight or Build up to a 3RM to be completed within a 30 seconds window Pick either the Squat...
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WOD – 169.0 –
Durability 1/2 Kneeling Bottoms Up KB Press 3 sets of 6 to 8 reps per side Skill/Strength Double DB Row + Pause 5 sets of 6 to 8 Reps WOD 20 min AMRAP 15 Floor Press (80/60) Rx+ 115/75 15 Kipping...
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WOD – 169.1 –
Durability 1 Legged Hip Lift – 1 Min per side x 1 Set Skill/Strength Deadlift Work up to a Heavy Single or attempt a Personal Record -If you’re under 1 year of heavy lifting, then every time you...
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WOD – 169.2 –
Durability Band Pull-Aparts – 2 min x 1 Skill/Strength Primer 4 min AMRAP – High Effort 10 Burpees to OH Target 16 Alternating Reverse Lunges WOD 4 Min of Work – 4 Min of Rest x 4 Rounds 250 Meter...
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