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WOD – 176.6 –
Durability Barbell Glute Bridge Hold – 1 Min Barbell Glute Bridge Reps – 1 Min Skill/Strength Warm Up for Barbell and Run WOD 1 Round 35 Sumo Deadlift High Pull (95/75) 250 Meter Run (Rx+ 500 Meter...
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WOD – 176.7 –
From everyone at CrossFit Syracuse, I hope your 4th is full of fun, friends and fitness! Durability Band Pull-Apart – 1 min Band Straight Arm Pull-down – 1 min Skill/Strength Thruster – 1 Rep Max...
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WOD – 176.8 –
Durability Jumping KB Deadlifts – 5 Sets of 5 Reps The goal here so to jump as high as possible through leg and hip effort during a Sumo Deadlift with a KB. Weigh yourself down enough so that you...
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WOD – 176.9 –
Durability Prone Plank + alternating Hand Contacts for 1 minute – 1 set Skill/Strength Warm up WOD 6 Sets – 90 Seconds per Set – 4:30 Rest b/w sets AirBike Buy-In (12/10) AMRAP Sled Drag (1 Length = 1...
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WOD – 177.0 –
Durability Shoulder and Upper Back Warm Up for Snatch Coaches Choice Skill/Strength Power Snatch + Hang Power Snatch 10 Min EMOM Complete the first minute at a challenging but guaranteed weight and...
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WOD – 177.1 –
Durability KB 90/90 Hold – 30 Sec Hold – 1 Min Rest x 3 rds – Scale to DBs if light KBs run low A post shared by FunctionalBodybuilding (@functional.bodybuilding) on Jul 6, 2017 at 7:36am PDT...
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WOD – 177.2 –
Durability Barbell Glute Bridge Hold x 1 Minute Barbell Glute Bridge Reps x 1 Minute Skill/Strength Warm Up WOD For Time 250 Meter Farms Carry (35/24) Rx+ 53/35 immediately followed by 21-15-9...
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WOD – 177.3 –
Durability Single Leg Suitcase Deadlift – 3 sets of 10 reps per side – not heavy A post shared by Darien Pyka- M.S. | C.S.C.S. (@coachpyka) on Jul 7, 2017 at 12:20pm PDT Skill/Strength Squat Clean and...
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WOD – 177.4 –
Durability Banded Face Pulls – 90 Seconds x 1 set Skill/Strength Warm UP WOD 3 Minutes of Work – 6 Minutes of Rest x 4 Sets AirBike Buy-In (18/12) In the remaining time, AMRAP 25 Wall Ball (20/15) 10...
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WOD – 177.5 –
Durability 1 Arm Farmers Carry (53/35) x 1 set Right Arm to the Stop Sign Left Arm back to CFS Skill/Strength 3 Minute Tabata Alternating Jumping Lunges WOD 6 Rounds 5 Ring Muscle Ups 10 DB Front...
View ArticleWOD – 177.6 –
Durability Bear Hold x 2 minutes x 1 set Skill/Strength Warm Up for WOD WOD 1 Round 50 Deadlifts (185/125) 40 Double Unders 30 Tuck-Ups (Rx+ 30 T2B) 20 Box Jumps (24/20) 10 Strict HSPU 20 Box Jumps 30...
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WOD – 177.7 –
Durability Shoulder Y’s – Light Weight x 3 sets of 15 to 20 Skill/Strength Barbell Warm Up WOD 3 Rounds 15 Overhead Squats (75/55) Rx+ 95/65 20 Hang Power Clean 15 Strict Press 500 Meter Row Scores...
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WOD – 177.8 –
Durability Weighted Pull-Ups Work up to a 5 Rep Max Skill/Strength DB Push Press Work up to a 12 Rep Max WOD 1 Round 50 DB Push Press (50/35) Rx+ 75 50 Burpee to Plate Jump 30 Chest to Bar Pull-Ups...
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WOD – 177.9 –
Durability Alt Single Leg Hip Lifts – 45 seconds on – 15 seconds off x 3 rds Skill/Strength Hollow Rock – Side Plank – Tuck Hold – Arch Hold – Plank Hold 1 Minute Each Hold – 30 seconds rest WOD...
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WOD – 178.0 –
Durability Single Leg Suitcase Deadlift Light Weight – Good Control x 3 sets of 10 reps – short rest A post shared by Darien Pyka- M.S. | C.S.C.S. (@coachpyka) on Jul 7, 2017 at 12:20pm PDT...
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Durability Straight Arm Banded Pulldowns – 90 seconds x 1 set Skill/Strength 2 Rep Max Weighted Pull-Ups -For newer athletes without lots of pull-up strength, please use this time to accumulate lots...
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WOD – 178.2 –
Durability Weighted Side Plank – 30 seconds x 2 sets – short rest Skill/Strength Warm Up for WOD WOD 1 Round 1000m Run 30 Power Cleans (135/95) Rx+ 155/105 90 Air Squats 120 Double Unders 250m Plate...
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WOD – 178.3 –
Durability Alternating Bear Limb Lift x 60 seconds x 2 sets – 30 seconds rest Skill/Strength Bench Press 5 sets of 6 to 8 reps -While resting b/w working sets of bench, please complete 1 set of 1-Arm...
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WOD – 178.4 –
Durability 1-Arm KB Farmers Carry 1 Min Walk per Arm x 1 Set Skill/Strength Do Some Snatch Drills really well Warm Up the rest of the WOD WOD 5 Rounds 8 Power Snatch (135/95) Rx+ 155/105 8 Shoulder...
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WOD – 178.5 –
Durability Banded Terminal Knee Extension – 1 min per side x 1 set Skill/Strength 3 Rep Max Weighted Pull-Up 3 Days Ago we did a 2 Rep Max. Today we do a 3 Rep Max. Enjoy it…to the Max. WOD 3 Rounds...
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