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WOD – 184.2 –
Durability Tabata Hollow Rock Skill/Strength 10 Bottoms Up Skater Squats x 3 sets WOD For Time 30 Power Clean(135/95) Rx+165/110 1000 Meter Run 20 Power Clean 750 Meter Run 10 Power Clean 500 Meter Run...
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WOD – 184.2 –
Durability Band X Walk – 90 sec AMRAP x1 Skill/Strength Warm Up & Go WOD Erg Bike Sprints 2 min Sprint – 7 min rest x 4 sets (Damper L10/Damper L7) Heat 1 – 0 – 9 -18 – 27 Heat 2 – 2:15 – 11:15...
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WOD – 184.3 –
Durability Palloff Press Iso Walk Out – 1 min per side x 1 set Skill/Strength Back Squat Build up quickly to a heavy single WOD 15 min AMRAP 10/10 1-Arm DB Thrusters (50/35) 20 Alternating 1-Arm DB...
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WOD – 184.4 –
Durability 1-Legged Hip Lift – 1 Min AMRAP per leg x 1 set Skill/Strength Warm Up & Go! WOD 4 Stations – 2 min per station – 30 sec rest b/w stations x 3 Rounds Station 1 – Seld Rope Pull + Sled...
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WOD – 184.5 –
Durability Single Leg Good Morning + Behind the Neck Snatch Grip OH Press + Overhead Squat x 10 reps x 3 sets – dowels or empty barbells Skill/Strength In 8 Minutes, work up to a heavy weight for the...
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WOD – 184.7 –
Durability Skip! Long WOD! Skill/Strength Warm Up & Start WOD 5 Min Work – 5 Min Rest x 4 Rounds 500 / 400 Meter Row AMRAP in remaining time – Wall Ball (20/15) (1 Rep = 1 Point) or AMRAP in...
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WOD – 184.8 –
Durability Hip Flexor Stretch w/ Band – 1 min per leg Skill/Strength 1 Legged Hip Lift Hold – 1 min per leg x 1 set WOD For Time 150 KB Swings (53/35) Rx+ 72/53 -Every time you stop swinging the KB,...
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Durability Weighted Hollow Rock – 5 Minutes of Quality – rest as needed Skill/Strength Ilya Ilyin, during his preparation to break the Clean and Jerk World Record twice at the 2015 World Championships...
View ArticleWOD – 184.9 –
Durability Med ball Split Stance Overhead Throw 3 sets of 5 reps per leg Skill/Strength Warm Up and Catch a Pump! WOD 4 Stations – 2 Minutes Per Station – 30 Second Rest b/w Stations – 3 Rounds...
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WOD – 185.0 –
Durability Terminal Knee Extension – Green Bands or Stronger 90 Seconds Per leg This is a great movement to warm up the knees but also helpful for athletes who might be dealing with some knee cap...
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WOD – 185.1 –
Durability Band Pull-aparts + External Rotation – 2 min AMRAP Skill/Strength Touch-n-Go Power Cleans 5 sets of 5 reps -Don’t let your form fall apart on the final reps of the later sets -Ensure your...
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WOD – 185.2 –
Durability Side Plank Powell Raise – 15 to 20 reps per side x 2 sets – light weight & slow Skill/Strength Strict Pull-Ups 5 min AMRAP -We need to be getting 6 to 8 reps per minute so scale...
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WOD – 185.3 –
Durability Dumbbell Hollow Rock – “like a bowtie” 3 Min AMRAP Skill/Strength Warm Up & Go WOD Every 12 Minutes, complete the following work as fast as possible 40 Alternating DB Reverse Lunges...
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WOD – 185.4 –
Durability Band X Walk – 1 min AMRAP Band Pull-Apart – 1 min AMRAP Alternating Single Leg Hip Lift – 1 min AMRAP Skill/Strength Sumo Deadlift 5 sets of 5 Reps -Drop all reps from the top -Take enough...
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WOD – 185.5 –
Durability Straddle Plank – 30 seconds per side Side Plank – 30 seconds per side Use light weight if necessary Skill/Strength Overhead Press 3 sets of 6 to 8 reps My dear friend Dmitry with 356# WOD...
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WOD – 185.6 –
Durability Terminal Knee Extensions w/ Band – 90 sec per side x 1 set Skill/Strength Fast Warm up, Quick Primer and Go WOD Every 9 Minutes, Complete 1 Round of 45/35 Erg Bike Calories (Damper L10/L7)...
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WOD – 185.7 –
Durability Medball Push Press for Max Height (20/15) 5 sets of 5 reps Skill/Strength Warm Up with some Touch-n-Go Power Cleans & The WOD Weight WOD 5 Rounds 10 Power Cleans (135/95) Rx+ 155/105...
View ArticleWOD – 158.8 –
Durability Straight Arm Band Pulldown – 2 minutes x 1 set – sets of 10 reps or more during 2 minutes Skill/Strength 1-Arm Bent Over DB Rows – 3 sets o f12 reps WOD 3 Rounds 30 Burpees 20 Pull-Ups...
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WOD – 158.9 –
Durability Arch Ups – 90 Second AMRAP Arch Rocks if you got em! Skill/Strength Squat Clean – 1 Rep Max in 10 minutes WOD 5 Rounds 6 Squat Cleans (185/125) Rx+ 225/155 12 Box Jumps (24/20) Rx+ 30/24...
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WOD – 186.0 –
Durability Side Plank Powell Raise – 2 sets of 15 to 20 per side Skill/Strength Warm Up WOD Movements WOD 1 Round 30 1-Arm DB Push Press (50/35) – 15 per arm 30 Burpee to Plate 50 Alternating 1-Arm DB...
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