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WOD – 211.0 –
Durability 1-Arm DB Overhead Carry – 30 seconds per arm x 2 sets Skill/Strength Warm Up WOD 20 Min AMRAP 11 Box Jumps (24/20) 14 DB Shoulder to Overhead (50/35) 17 Slam Ball (30/20) 14 Burpees 11...
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WOD – 211.0 –
Durability Hip Lifts + Band Abduction – 2 min AMRAP x 1 set Skill/Strength Warm Up WOD 3 Rounds – completed quickly with perfect form – not for time Floating Clean Deadlift – 8 to 12 reps (Unbroken...
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Durability Band Pull-apart (Supinated Grip) – 1 min AMRAP Straight Arm Banded Pulldown – 1 min AMRAP Skill/Strength Warm Up WOD 10 Stations – 1 Minute of Work per Station – 30 Seconds transition time x...
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WOD – 211.3 –
Durability Band X Walk – 1 Unbroken Set – Side to Side 100 Unbroken with Green is Strong Skill/Strength Warm Up WOD 10 Min AMRAP #1 – 5 Min Rest – 10 Min AMRAP #2 #1 21 Wall Ball (20/15) 31 Deadlifts...
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WOD – 211.4 –
Durability Serratus Push-Ups – 2 min AMRAP x 1 set Skill/Strength Running Warm Up! WOD Every 4 minutes complete 1 round until you can’t. 24 Plate OH Reverse Lunge (45/25) 12 Burpee Box Jumps (24/20) 6...
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WOD – 211.5 –
Durability KB Goblet Band X Walk – 2 min AMRAP x 1 Set Then a quick 5 minutes for Front Rack Mobility Skill/Strength Front Squat 5 Sets of 3 Reps WOD 12 Min AMRAP 5 Squat Cleans (185/125) Rx+ 205/135...
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WOD – 211.6 –
Durability KB Windmill – 3 sets of 10 reps per side – short rest Skill/Strength Warm Up & Organize Practice the Get-Up & Snatch HERO WOD “Dallas 5” 5 Min AMRAP – Burpees – 1 min rest 5 Min...
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WOD – 211.7 –
Durability Long Running/Agility Warm Up Skill/Strength Push Jerk from Rack 5 sets of 3 reps WOD 3 Rounds 500 Meter Run 10 Shoulder to Overhead (185/125) Scores from Tuesday The post WOD – 211.7 –...
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Durability Reverse Snow Angels – 2 min AMRAP x 1 Set Skill/Strength Rope Climb Skill & Bar Jump to Support Practice WOD 20 min AMRAP 2 Rope Climbs 10 Bar Jump to Full Support (Rx+ Ring Muscle Ups)...
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WOD – 211.9 –
Durability Hip Airplanes – 10 reps per side x 2 sets Skill/Strength Practice the 1-Arm Dead KB Clean WOD Every 5 Minutes x 4 Rounds – Report Fastest & Slowest Time 20 1-Arm Dead KB Squat Cleans...
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WOD – 212.0 –
Durability Snatch Grip Bar Raises in Squat – 3 sets of 8 to 10 Skill/Strength Power Snatch – Gradually build up to a heavy single in 10 minutes WOD 30 Power Snatch For Time (135/95) At the start of...
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WOD – 212.1 –
Durability Lower Leg Warm Up Skill/Strength Warm Up for WOD WOD 4 Stations – 1 Minute Per Station – 30 Seconds rest b/w Stations x 4 Rounds Station 1 – Forward & Backward Shuttle Sprint (1 Length =...
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August Benchmark Retest
Durability Hollow Rock to Hip Extension – Practice for a few minutes Skill/Strength Power Clean – Work up to a heavy set of 3 Reps in 10 minutes -Attempt to complete all 3 power cleans within a 30...
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WOD – 212.2 –
Durability Some Exciting Wall Sit Drills You’ll have to come and see Skill/Strength Hurdles and Ladders WOD 1 Minute of Work – 30 Seconds of Rest x 5 Rounds Lateral Burpee Bar Hop (24/20) (1 Rep = 4...
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September Benchmark
Durability 1-Arm Straight Arm Band Pulldown – 30 seconds per arm 1-Arm Band Pushdowns – 30 seconds Band Pull-apart – 30 seconds Skill/Strength 10 Min EMOM Every minute, complete the following complex...
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WOD – 212.4 –
Durability KB Goblet Band X Walk – 2 Min AMRAP x 1 set Skill/Strength Sumo Deadlift of Blocks Work up to 1 Heavy Single I highly discourage anyone to go ALL OUT considering what the WOD looks like...
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WOD – 212.5 –
Durability Hip Lift March + Band x 2 minutes x 1 set Skill/Strength Warm Up and Go WOD 1 Round 20 Barbell Overhead Alternating Reverse Lunges (95/65) 250 Meter Run 20 Barbell Front Rack Alternating...
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WOD – 212.6 –
Durability 1-Arm Straight-Arm Pulldown – 45 sec per arm Band Pushdowns – 1 Minute Band Pull-apart – 1 Minute Skill/Strength Chest to Bar Skill & Scales Handstand Push-ups Skill & Scales WOD 3...
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WOD – 212.7 –
Durability Single Leg RDL – Socks only – 1 Minute per leg x 1 set Skill/Strength Hang Power Clean Quickly build up to a challenging set of 5 unbroken reps, then 2 Drop Sets at 5 reps as well WOD 21 –...
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WOD – 212.8 –
Durability Medicine Ball Pec Walk – 2 min AMRAP x 1 Set Skill/Strength 3 Sets Parallettel L-Sit Hold – Max Effort -30 Seconds Rest- Dip Iso Hold – Max Effort -1 Minute Rest- WOD 15 Minute AMRAP 15...
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