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WOD – 192.4 –
Durability Terminal Knee Extension – Big Bands on the rig – 1 min per side x 2 sets Skill/Strength Get Really Ready WOD For Time 50 Burpee Box Jumps (24/20) Rx+ 75 Reps Scores from Friday The post...
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WOD – 192.5 –
Durability Hip Lift Walk Outs – 90 seconds x 1 Skill/Strength Alternating Parallel MB Throw – 3 sets of 20 reps WOD 2 Rounds 50 Alternating DB Reverse Lunges (55/35) -use KBs if we run low on DBs 30...
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WOD – 192.6 –
Durability 1-Legged RDL – 1 min per leg x 1 set The first goal is to stay on 1 leg for an entire minute and the second is to complete some good RDLs Skill/Strength Drill and Warm Up for the WOD WOD 1...
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WOD – 192.7 –
Durability Foam Roller Rollouts 3 sets of 10-20 reps Skill/Strength Double Under Practice….Arms Banded WOD 20 min AMRAP 50 Wall Ball (20/15) 100 Double Unders 25 Calorie Row 25 AbMat Sit-Ups Scores...
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WOD – 192.8 –
Durability Straight Arm Lat Pulldown – 2 min AMRAP x 1 set – light band Skill/Strength Slight Incline Bench – 5 sets of 8 to 10 reps WOD 7 min AMRAP 10 Deadlifts (205/135) 6 Chest to Bar Pull-Ups (Rx+...
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WOD – 192.9 –
Durability Warm Up & Go Skill/Strength Warm Up & Go WOD 2:30 AMRAP x 4 Rounds – 7:30 rest 3 Lengths Sled Rope Pull (70/45) Rx+ 90/70 AMRAP Erg Bike Calories in the remaining time Scores from...
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Durability 1-Leg Hip Lift – 1 min work per side x 1 set Skill/Strength Back Rack Alternating Reverse Lunges – 2 sets of 20 reps – submaximal WOD 3 Rounds 30 DB Reverse Lunges (50/35) Open Standard for...
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WOD – 193.0 –
Durability PVC Thoracic Spine Mobility Movements – 3 minutes of playing with some of these A post shared by Dr. Teddy Willsey DPT, CSCS (@strengthcoachtherapy) on Jan 8, 2018 at 6:36pm PST...
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WOD – 193.2 –
Durability Band X Walk – 2 min AMRAP Skill/Strength Warm Up & Go WOD 2 Rounds 40 Cal Row 20 Push-Ups 20 V-Ups 20 DB Power Snatch (50/35) Scores from Saturday The post WOD – 193.2 – appeared first...
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WOD – 193.3 –
Durability Double Lax Ball T-Spine Mashing – 2 minutes Skill/Strength Overhead Squat – Work to a heavy single from the rack WOD 4 Rounds 1 min AMRAP – Overhead Squat (95/65) Rx+ 115/75 1 min AMRAP –...
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WOD – 193.4 –
Durability Roll Out Arms with Barbell – 2 min Skill/Strength Rope Climb Skill We will cover everything from the most basic foot lock to secure yourself on the rope for beginners as well as techniques...
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WOD – 193.5 –
Durability Supine Straight Leg Single Leg Hip Extension March 3 Submaximal sets – short rest Skill/Strength Warm Up for WOD WOD For Time 21-15-9 Power Clean (115/75) Rx+ 135/95 1-Arm DB Shoulder to...
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Durability Side Lying Open Book – More T-Spine Mobility 2 sets of 12 reps per side Skill/Strength Warm Up & Go WOD 5 Minutes of Work – 5 Minutes of Rest x 4 Rounds 40 Calorie Row In the remaining...
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WOD – 193.7 –
Durability Single Leg Anti-Rotation Scoop Toss – 3 sets of 10 reps per side – no rest I think this is how grandma and grandpa danced when they were kids! Skill/Strength Back Rack Alternating Reverse...
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WOD – 193.8 –
Durability Team Up & GO! Skill/Strength Team Up & GO! WOD In teams of 4, with 1 athlete working at a time, complete the following work as fast as possible, in this order. 300 Calorie AirBike...
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WOD – 193.9 –
Durability MB Pec Walk – 2 min Walking (Pro Tip – go light) Skill/Strength Warm Up Movements & Go WOD 20 min AMRAP 5 Dips 10 KB Swings (53/35) Rx+ 70/53 15 Tuck-Ups Scores from Saturday – The...
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WOD – 194.0 –
Durability Lateral Hop Shoulder Throw – 3 sets of 10 reps per side -Set 1 is for Warm Up, Set 2 is starting Work, Set 3 is for Power Skill/Strength Warm Up & Go! We want everyone to experience this...
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WOD – 194.1 –
Durability Farmers Walk – 3 min AMRAP This is all about how your grip the implement so no hook grip, no fingertip grip. You need a deep palm grip with your thumb working hard and your knuckles down....
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WOD – 194.2 –
Today we are going to work very hard but not for time and not in a competitive environment. Today you will be asked to complete work as perfectly as possible but not as fast as possible. If you feel...
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Durability Side Shuffle – 3 to 5 min AMRAP -we will do this in teams with 1 athlete working at a time -this is submaximal work so just go easy and stop once you’ve had enough Skill/Strength Warm Up...
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