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WOD – 207.6 –
Durability Wrist Strength – new movements! Skill/Strength Warm Up WOD For Time: 200 Meter KB Farmer Carry (53/35) Rx+ 70/53 then 3 Rounds 30 Shoulder to Overhead (95/65) Rx+ 115/75 30 Lateral Burpee...
View ArticleWOD – 207.7 –
Durability Knee Extension + Plank – 30-45 seconds x 2 sets Skill/Strength AirBike Sprint – 60 seconds – about 4 minute rest x 3 rounds -This is not for score, this is to warmup the legs so they are...
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WOD – 207.8 –
Durability Hip Flexor Work Skill/Strength Warm Up WOD 4 Stations – 1 Min Per Station – 30 Second Transition – 4 Rounds Station 1 – Inverted Barbell Row (1 = 1) Station 2 – Bear Crawl (1 length = 10)...
View ArticleWOD – 207.9 –
Durability Single Leg RDL – 1 min AMRAP per leg x 1 set – no sneakers, only socks, slow and controlled Skill/Strength Dumbbell Z-Press – 5 sets of 8 reps WOD “Isabel” 30 Power Snatch (135/95) Rx+...
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WOD – 208.0 –
Durability Band X Walk – 90 Seconds x 1 set Skill/Strength Hurdles…Part 2 WOD 1 Round 1 Hill Run 50 Wall Ball (20/15) 50 Slam Ball 50 Calorie Row 1 Hill Run Scores from Monday The post WOD – 208.0 –...
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WOD – 208.1 –
Durability Straddle Side Plank – 20 seconds x 2 sets Skill/Strength 1-Arm Bent Over DB Row – 4 sets of 6 reps – go heavy WOD 5 Rounds 10 Chest to Bar Pull-Ups 10 Hang Power Cleans (95/65) Rx+135/95 10...
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WOD – 208.2 –
Durability Powell Raise – 3 sets of 12 reps – short rest – light weight Skill/Strength Board Press – 5 sets of 8 to 10 reps -Load it up nice and heavy Home-cooked board press made with a yoga blog and...
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WOD – 208.3 –
Durability Hollow Rock + Arch Hold Skill/Strength Squat Clean – 1 Rep Max!!! WOD 2 Rounds 250 meter KB Goblet Carry (53/35) 25 Burpees 25 Box Jumps (24/20) Scores from Thursday The post WOD – 208.3 –...
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WOD – 208.5 –
Durability Trap 3 Raise – Light weight – high reps x 2 sets Skill/Strength Overhead Squat Warm Up WOD 21 – 15 – 9 Overhead Squat (95/65) AbMat Sit-Up Thruster Toes to Bar Scores from Friday The post...
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WOD – 208.5 –
Durability KB Arm Wrestling & Flips & Holds Skill/Strength Warm Up & Team Up WOD In Teams of 3, with only 1 athlete working at a time, complete the work, in this order. Maintain a constant...
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Hero WOD – Wittman –
“U.S. Army Sgt. Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was...
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WOD – 78.3 ReTest –
Durability Medicine Ball Hip Toss – 10 reps per side x 2 sets Skill/Strength Warm Up Quickly WOD 78.3 ReTest WOD At Minute 0:00 “Fran” 21-15-9 Thrusters (95/65) Pull-Ups At Minute 15:00 “Jackie” 1000...
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WOD – 208.6 –
Durability Weighted Side Plank – 20 seconds x 2 sets Skill/Strength Warm Up & Start…Rolling Heats today WOD 4 Stations – 2 Minutes per Station – 15 Seconds b/w Stations – Three Rounds Station 1 –...
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WOD – 181.5 ReTest –
Durability Band X Walk – 2 min AMRAP Skill/Strength Deadlift Warm Up WOD 10 min EMOM 4 Deadlifts per minute – Heavy Weight – The goal is to lift as much total weight as possible over these 40 reps...
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WOD – 208.7 –
Durability Straight Arm Banded Pulldown – 90 second x 1 set Skill/Strength Incline Bench Press – 3 sets of 6 to 8 reps -Place two 45 pound plates under the head of the bench press to achieve the...
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WOD – 208.8 –
Durability Band Pull-Apart – 2 min AMRAP x 1 set Skill/Strength 10 Rep Max Dumbbell Hang Power Clean – Rules – Athletes are not allowed to rest the DBs on their legs for any reason during their set of...
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WOD – 181.9 –
Durability 1-Leg Hip Lift – 1 minute per leg x 1 set Skill/Strength Warm Up WOD 4 Rounds 15 Box Jumps (24/20) 15 Strict Pull-Ups 500 Meter Row Athletes, for those of you who are working toward...
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WOD – 208.9 –
Durability 3 Sets – complete quickly with short breaks Quadruped Crawl – 30 seconds Iso Skater Squat Hold – 15 seconds per leg Skill/Strength Warm Up for WOD WOD 10 Rounds – 1 Minute of Work – 2...
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WOD – 209.0 –
Durability 1/2 Kneeling – Bottoms Up – 1-Arm KB Press 2 sets of 8 to 10 reps per arm – short rest Skill/Strength DB Z Press – 5 sets of 8 Reps WOD 20 Min AMRAP 15 1-Arm DB Push Press (50/35) 45 Double...
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WOD – 209.1 –
Durability DB Side Plank – 30 seconds x 3 sets – short rest Skill/Strength Warm Up and Go WOD 4 Sets – 3 Minutes of Work – 3 Minutes of Rest 500/400 Meter Row immediately followed by AMRAP 20 DB...
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