Clik here to view.
WOD – 174.6 –
Durability Weighted Side Plank – 45 seconds per side x 1 set Skill/Strength Clean Pull – 3 sets of 3 Reps Weight should be 100% of your best clean (squat or power) WOD 1 Round 30 Power Clean (135/95)...
View ArticleClik here to view.
WOD – 174.7 –
Durability Band Face Pull – 2 sets of 15+ Reps – short rest Skill/Strength Rowing Force Curve Analysis “The Force Curve graphically represents how you apply force (or power) during the rowing stroke,...
View ArticleClik here to view.
WOD – 174.8 –
Durability Hollow Rock 30 Seconds Work – 15 Seconds Rest x 3 Sets Skill/Strength Wall Walk Practice + Scales Handstand Push-Ups Practice + Scales WOD 3 Rounds 30 KB Swings (53/35) Rx+ 70/53 20 Box...
View ArticleClik here to view.
WOD – 174.9 –
Durability Shoulder Stability Y + T + W Sots Press Skill/Strength Drill and Warm up WOD 2 Rounds (Rx+ 3 Rounds) 30 Overhead Squats (75/55) 30 Sumo Deadlift High Pulls 30 Hang Squat Cleans 30 Shoulder...
View ArticleClik here to view.
WOD – 175.0 –
Skill/Strength 1-Arm Supported Bent Over DB Row 5 sets of 6 to 8 reps – short rest WOD 2 Rounds 40 Calorie Row 40 Burpees 40 Jumping Pull-Ups (Rx+ Jumping C2B Pull-Ups) 40 DB Plate Jumps (20/15#) Rx+...
View ArticleClik here to view.
WOD – 175.1 –
Durability Side Plank – 1 min x 2 sets – short rest Skill/Strength Power Snatch Skill Warm up and Build up to some heavy Doubles and Singles if you’re feeling good. WOD 15 min AMRAP 10 Power Snatch...
View ArticleClik here to view.
WOD – 175.2 –
Durability Front Rack Mobility – Coach’s Choice – 5 min Skill/Strength Muscle Clean Warm Up & Then 1 Rep every 15 seconds for 5 minutes WOD 22 min AMRAP 10 Power Cleans (135/95) Rx+ 155/105 40...
View ArticleClik here to view.
WOD – 175.3 –
Durability Straight Arm Band Pull-Down 2 min AMRAP Skill/Strength Primer for the WOD WOD 20 min AMRAP…not joking 10 Strict Toes To Bar 15 Deficit Push-Ups (45/45) 20 Tuck Jump Burpees 25 Jumping KB...
View ArticleClik here to view.
WOD – 175.4 –
Durability Band X Walk – 1 min AMRAP Lying Lateral Leg Raise – 30 Seconds Per Leg Skill/Strength Warm Up & Start WOD 5 Minutes of Work – 5 Minutes of Rest x 4 Sets Row (500/400 Meters) In the...
View ArticleClik here to view.
WOD – 175.5 –
Durability Band Pull-Apart – 2 min AMRAP Skill/Strength Work to a Max on the Complex Hang Power Clean + Power Clean + Jerk WOD 3 Rounds 10 Shoulder to Overhead (155/105) Rx+ 185/125 10 Hang Power...
View ArticleClik here to view.
WOD – 175.6 –
Durability 1-legged Hip Lift – 1 Min AMRAP per Side x 1 set Skill/Strength Back Squat – 3 sets of 7 Reps – Building Weight should increase every set. WOD 3 Minutes WORK – 2 Minutes REST x 6 Sets 25...
View ArticleClik here to view.
WOD – 175.7 –
Durability Standing Behind the Neck Barbell Press Light Weight – 3 sets of 12+ reps Skill/Strength Power Snatch 5 Minutes to Polish Your WOD Weight WOD 30 min AMRAP 250 Meter Plate Carry (45/25) 250...
View ArticleClik here to view.
WOD – 175.8 –
Durability Single Leg RDL with KB 3 sets of 8 Reps – short rest Skill/Strength Warm Up & Start WOD 2 Rounds (Rx+ 3 Rounds) 45 Russian KB Swings (53/35) Rx+ 70/53 45 AbMat Sit-Ups 45 Jumping...
View ArticleClik here to view.
WOD – 175.9 –
Durability 1 Legged Bottoms Up KB Overhead Press Stand on 1 leg, hold 1 KB bottoms up, press it overhead for a bunch of reps, repeat on other side, on other leg or as many reps as 1st side x 3 sets...
View ArticleClik here to view.
WOD – 176.0 –
Durability Band Pull Apart (31×1) x 90 seconds x 1 set (30×1) is a Tempo Prescription. The first number corresponds to the number of seconds required to complete the eccentric portion of the lift...
View ArticleClik here to view.
WOD – 176.1 –
Durability Adductor Side Plank with Jump Box 3 Sets to Fatigue – Don’t Max – Short Rest – Very Awesome Durability Work Here!!! Skill/Strength Squat Clean – Build to a MAX in 10 minutes Simon...
View ArticleClik here to view.
WOD – 176.2 –
Durability Straddle Plank x 45 Seconds x 1 Set Skill/Strength Wall Ball Skill and Practice to the Higher Standard WOD 5 Sets – 2 min Rest b/w Sets 10 DB Box Step Overs (50/35#) (20/16″) 20 Wall Ball...
View ArticleClik here to view.
WOD – 176.3 –
Durability Prone Y + T + W + YTW 1 set of High Reps per Movement – Add light weights if needed Skill/Strength Bench Press – 5 sets of 10 Reps WOD 1 Round 75 Burpees to OH Target (Rx+ 100 Reps)...
View ArticleClik here to view.
WOD – 176.3 –
Durability Behind the Neck – Snatch Grip – Standing Overhead Press 3 sets of 10 reps Skill/Strength Power Snatch Build up to a Heavy Single in 10 Minutes WOD 3 Rounds 10 Power Snatch (135/95) 60...
View ArticleClik here to view.
WOD – 176.5 –
Durability Static Holds on the Low Rings Top or the Bottom of a Dip, top or the bottom of a Ring Push-up, scale with bands and support Skill/Strength Box Dips or Bar Dips – 10 Min EMOM 2 to 5 reps...
View Article