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WOD – 182.3 –
Durability MB Russian Twist – 90 seconds x 1 set Skill/Strength Warm Up & Go! WOD For Time 1 Lap around the block w/ MB (20/15) 1 Lap around the block w/out MB 1 Lap around the block w/ MB...
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WOD – 182.4 –
Durability Band Pull-Apart – 2 min Skill/Strength Sumo Deadlift – work in to WOD weight for sets of 5 – 10 minutes WOD 21-15-9 Deadlift (225/155) Rx+ 275/185 Push-Ups (Rx+ Ring Push-Ups) Burpees...
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WOD – 182.5 –
Durability PVC Arch Ups – 90 Second of slow quality reps Skill/Strength Warm up & Go WOD 22 min AMRAP 12 Toes to Bar 18 Overhead Squats (45/35) 24 AbMat Sit-Ups 36 Calorie Row Scores from...
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WOD – 182.6 –
Durability Bear Crawl – 1 min AMRAP – Slowly Skill/Strength Primer 1 Complete Round at 80% WOD 4 Rounds (Rx+ 20 min AMRAP) 15 KB Swings (70/53) 20 Box Jumps (24/20) Step down 25 Wall Ball (20/15)...
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WOD – 182.0 –
Durability Overhead Barbell March – workout weight x 90 sec x 1 set Skill/Strength Back Rack Alternating Reverse Lunges 3 sets of 10 reps Same as last week…doesn’t mean you should go heavier than...
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WOD – 182.8 –
Durability Half Kneeling Side Plank + Hip Abduction 2 sets of 20 to 30 reps per side – short rest Skill/Strength Max out on the following complex in 10 minutes 12 Touch-N-Go Deadlifts + 9 Unbroken...
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WOD – 182.9 –
Durability Hollow Rock practice and scale work – 5 minutes Skill/Strength Warm Up for the WOD WOD 4 Stations – 3 minutes of work per station – 1 min rest b/w stations x 2 rounds Station 1 – Sled Push...
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WOD – 183.0 –
Today we say goodbye to Briana Barca who is leaving us for THE MARINES!!! Always positive and friendly, adds to the room whenever taking a class and just fun to be around. It has been a pleasure...
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WOD – 183.1 –
Durability Band Pull-Apart 1 min AMRAP x 1 set Skill/Strength Slight Incline Bench Press – 4 sets of 6 to 8 reps WOD 3 Sets – 3 min Rest b/w Sets 20 Alternating Front Rack Reverse Lunges (115/875) Rx+...
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WOD – 183.2 –
Durability Single Leg RDL – socks only – 20 reps per leg x 1 set per side Unweighted, move slow, keep the arch in your foot Skill/Strength Power Clean – Quickly build to a heavy single – submaximal...
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WOD – 42.9 Retest –
Durability Plank DB Drag Through – 2 minutes of work – rest as needed Check out this dudes hips and low back during this exercise. That kind of core control is what we want to develop here....
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WOD – 183.3 –
Durability Straight Arm Pulldown + Pause – 90 seconds x 1 Skill/Strength Block Pull 5 sets of 1 rep Block height is 1 x 45# plate + 1 x 25# plate for a total block height of 5″ Good Video on Block...
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WOD – 183.4 –
Durability 1-Legged Hip Lift + MB on waist 1 min per side x 1 set Skill/Strength Ring Muscle Up Skills and Scales WOD 5 Rounds 15 Box Jumps (24/20) 100 Meter KB Farmers Carry (53×2/35×2) 12 Strict...
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WOD – 183.5 –
Durability Inchworm + Hollow Hold – 1 Minute of Work x 1 set Skill/Strength Single Leg Deadlift x 10 x 3 rounds WOD 4 Stations – 3 Minutes per Station – 30 Seconds rest b/w Stations x 2 Rounds Station...
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WOD – 183.6 –
Durability Band Pullaparts AMRAP sets of 12 reps in 2 minutes x1 set Skill/Strength Power Snatch EMOM 3 Reps per Minute x 8 minutes Start at 95/65 and add per minute Make big weight jumps early if...
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WOD – 183.7 –
Durability Kneeling Band Chop – 8 to 12 reps per side x 3 sets – no rest Skill/Strength Warm Up and Start WOD For Time 150 Wall Ball (20/15) -Rx, every time you drop the MB, run 250 meters -Rx+, every...
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WOD – 183.8 –
Durability Straddle Plank – 30 seconds per side x 2 sets Skill/Strength Strict Toes to Bar – 6 min AMRAP WOD 3 Rounds 25 Jumping Pull-Ups (Rx+ Chest to bar) 25 hang Power Clean (95/65) Scores from...
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WOD – 183.9 –
Durability Plank Circles with Ball – 3 full rotations – rest b/w rotations Notice the coach’s midline position…hollow body all day Skill/Strength 1 Power Clean + 5 Strict Overhead Press x 5 sets My...
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WOD – 184.0 –
Durability DB Powell Raise – 3 sets of 8 to 10 reps per side – no rest Skill/Strength DB Box Jumps – 5 sets of 5 reps Question – Should I go heavy on the DBs and low on the box or light on the DBs and...
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WOD – 184.1 –
Durability 1-Arm DB Sit-Ups – 10 reps per arm x 3 sets – legs straight Skill/Strength Weighted Pull-up Work to a 1 Rep Max in 8 minutes -This can be with band assistance, for example, first time...
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