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WOD – 169.3 –
Durability 1 Minute Barbell Overhead March 135/95 Skill/Strength Squat Clean and Jerk – 1 Rep Max in 12 Minutes One of my favorite lifters, Clarence Kennedy. Interesting fact; Clarence is a Vegan!...
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WOD – 169.4 –
Durability Quadruped Crawl – Slow for 2 min Skill/Strength Warm Up WOD 5 Rounds For Time 25 KB Swings (53/35) Rx+ 70/53 10 Toes To Bar 10 Push-Ups Scores from Friday The post WOD – 169.4 – appeared...
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WOD – 169.5 –
Durability Lax Ball Work on Lower Body – 6 min Run Time Distal Quads & Calves & Glutes on the floor Hamstrings on a box Skill/Strength Single Leg DB RDL – 3 sets of 8 reps per side WOD 1...
View ArticleWOD – 169.6 –
Durability 30 Second Plank March + 5 Plank Walk Outs x 3 sets – 1 min rest b/w sets Skill/Strength Drill & Warm Up Power Clean to WOD Weight Watch Ahmed Abdelaziz of Egypt Power Cleaning 418 lbs....
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WOD 169.7 –
Durability Half Kneeling, Bottoms Up, 1-Arm, KB Overhead Press 3 sets of 6 to 8 reps Skill/Strength Strict Press – Build to an 8 rep Max -You’re going to have to guesstimate your goal weight -You’re...
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WOD – 169.8 –
Durability Side Plank – 30 Seconds Per side – 3 sets – short rest b/w sides – short rest b/w sets Skill/Strength 1 Arm DB Row x 12 to 15 reps x 5 sets -Complete this work as fast as possible while...
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WOD – 169.9 –
Durability KB Cross Chop (53/35) 20 to 30 Reps Per Side x 2 sets “Hold a weighted implement (kettlebell, plate, sandbag, medicine ball, etc.) in both hands with the feet shoulder width or slightly...
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WOD – 170.0 –
Durability Arch Hold + PVC – 2 Min AMRAP Skill/Strength Warm Up for the Murph Prep Masterpiece WOD 25 min AMRAP 50 Thrusters (45/35) 50 Air Squats 100 Double Unders (150 maximum attempt) 50 AbMat...
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WOD – 170.1 –
Durability Banded Hip Flexor Stretch – 2 min Per Leg Skill/Strength Deadlift – 4 sets of 4 TnGo Reps – Building in weight 1st Set should be around 60% of your 1RM so not super difficult. Add weight...
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WOD – 170.3 –
Durability Lax Ball Work on Lats & Upper Back – 4 min Skill/Strength Band Pull-Aparts – 2 min AMRAP WOD 4 Rounds for Time – 3 min Rest b/w Sets 500 Meter Run 15 Pull-Ups (Rx+ C2B) 15 Shoulder to...
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Durability Barbell RDL – 6 to 8 reps per side immediately followed by Barbell Goodmornings – 6 to 8 reps total x3 rounds with minimal rest & empty barbell or light weight Skill/Strength Squat...
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WOD – 170.4 –
Durability 1/2 Kneeling 1-Arm Bottoms Up KB Overhead Press 3 sets of 8 to 10 reps per side Skill/Strength Push Press 5 sets of 6 to 8 reps – 1 min rest b/w sets WOD 4 Stations – 2 Minutes per Station...
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WOD – 170.5 –
Durability Hollow Rock – 2 min AMRAP Skill/Strength Low Ring Strict Muscle Ups + Band Assistance OR Strict Muscle Ups on the High Rings WOD 3 Rounds For Time 10 Ring Muscle Ups 100 Air Squats Notes...
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WOD – 170.6 –
Durability Plank KB Drag Through 1 Min of Work – 1 Min of Rest x 2 Rounds A post shared by The Prehab Guys (@theprehabguys) on Apr 26, 2017 at 5:04pm PDT Skill/Strength Warm Up for the WOD WOD 20 Min...
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WOD – 170.7 –
Durability Band X Walk – 2 Min AMRAP Skill/Strength Warm Up for WOD WOD 25 min AMRAP 15 Floor Press (80/60) Rx+ 115/75 45 Alternating Reverse Lunges w/ PVC Overhead (Rx+ 60 reps) 30 Hollow Rock PVC...
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WOD – 170.8 –
Today I am asking athletes to do lots of horizontal pulling (Bent Over DB Row) prior to the WOD, in which you will be doing lots of vertical pulling (Pull-Ups). I can imagine some athletes objections;...
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WOD – 170.9 –
Durability Tabata Burpee Box Step Up (20/16) – 85% Skill/Strength Jog to Warm Up WOD Around The Block 2x x 3 sets – 5 min rest b/w sets Athletes must change direction after each lap for a total of 6...
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Two weeks ago CFS received our second expansion space equipment order in the way of 2 lifting platforms, a second ski erg and chains to use while squatting, benching, deadlifting etc. To install the...
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WOD – 171.1 –
Durability 10 Powell Raise per Arm x 3 sets – short rest Skill/Strength Power Snatch 1 Rep Max – Strict 10 Minute How you warm up to Snatch 477 POUNDS for a New World Record WOD 20 min AMRAP 3 Power...
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WOD – 171.2 –
Durability Weighted Side Plank – 30 seconds x 2 sets – short rest – Heavy with perfect form Skill/Strength Bear Crawl Relay Race – Teams of 3 Bears Athlete 1 Bear Crawls (BCs) across the gym and...
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