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WOD – 218.3 –
Durability PVC Drumming – 1 Min per side x 1 set Skill/Strength 2 to 3 minutes of Handstand Hold Athletes, you all should break this 2 to 3 minutes up into smaller sections. The goal here is not to max...
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WOD – 218.4 –
Durability Terminal Knee Extension w/ Band – 90 seconds per leg x 1 set Skill/Strength Organize, Warm Up, Team Up WOD In Team of 3, with only 1 athlete working at a time, complete the following work as...
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Week Blueprint
After many requests and much consideration, I have decided to release a blueprint of each week of WODs on Sundays. Please note that WODs often get changed as the week progresses and I am not going to...
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WOD – 211.8 ReTest –
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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FIGHT GONE BAD!!!
Durability Warm Up Fast – This workout takes a long time to complete Skill/Strength Warm Up Fast – This workout takes a long time to complete WOD “Fight Gone Bad” 3 Rounds – 6 Stations – 1 Minute per...
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WOD – 218.1 –
Durability Wrist Flexion + Extension w/ DBs – 2 rounds to fatigue Skill/Strength Practice the movements of the WOD WOD 5 Rounds 30 KB Farmer Carry Lateral Plate Step Overs (53/35 + 45 plate) Rx+ 70/53...
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“Isabel” ReTest!!!
Durability Weighted PVC Arch Hold – 2 hard sets – short rest & light weight Skill/Strength Power Snatch – Work up to a heavy single Sohrab Moradiii snatching 205kg (451 pounds) in the 94kg...
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WOD –“Connor”
Today we honor Connor Elliot, Coach Mike and Andrea Elliot’s youngest son! This workout reads a bit like a Hero WOD and feels a lot like one, from what Mike tells me. Make the choice to have a strong...
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WOD – 218.2 –
If you did “Connor” yesterday, then you might be a little sore today. The WOD detailed below takes that soreness into account and avoids those muscles for the most part. Also, barbell curls. Durability...
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WOD – 218.3 –
Durability Front Rack Mobility Skill/Strength Warm Up WOD 4 Sets – 3 minutes rest b/w sets 45 Double Unders 30 Barbell Step Ups – Alternating & Front Rack (45/35) 500 Meter Row Scores from...
View ArticleWOD – 218.4 –
Dear Members, As the head coach, I sometimes field complaints from members who suspect that someone in their class didn’t do all the reps but still wrote Rx on the white board. If and why those...
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Week Blueprint
Monday Heavy Squats before WOD and then Tabata Tabata Tabata with more squats and some gymnastics Tuesday Kind of like “Jackie” but kind of not like “Jackie” Wednesday We will be pulling heavy weights...
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WOD – 218.5 –
Durability Quadruped Hold + 1-Arm Banded Press -10 reps per side x 3 sets – short rest The better someone is at this, the more athletic they are. So maybe if we get better at it, we’ll become more...
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Durability Single Leg Straight Leg Bridge – 3 sets of 10 to 20 seconds per leg Skill/Strength Sumo Deadlift – Work up to a heavy set of 3 reps -Controlled drop from the top of every rep with a sec b/w...
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WOD – 218.7 –
Durability 1-Legged Hip Lift – 45 seconds per side x 1 set Side Plank Clamshell – 20 reps per side x 1 set Skill/Strength Warm Up for WOD WOD 4 Stations – 90 Seconds Per Station – 30 Seconds...
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WOD – 218.8 –
Durability Side Plank + Weight x 30 seconds x 3 sets Skill/Strength Warm up for WOD Discuss Scales for Strict Pull-Ups – We have a few new ones today WOD 1 Round 50 Strict Pull-Ups (Rx+ Strict Ring...
View ArticleWOD – 218.9 –
Durability Front Rack Mobility Skill/Strength Front Squat Work up to a heavy single rep in 10 minutes WOD 21 – 15 – 9 Barbell Floor Press (95/65) Rx+ 135/95 Lateral Burpee Bar Hop Front Squat Scores...
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WOD – 219.0 –
Durability Weighted Prone Plank – 30 seconds x 3 sets Skill/Strength Practice New Movements in WOD WOD 2 Rounds 40 Medicine Ball Shoulder Toss (20/10) 40 MB Box Step Overs (24/20) 40 Box Barrier Hops...
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WOD – 219.1 –
Durability Band Pull Apart x 1 Min Band Straight Arm Pulldown x 1 min Skill/Strength Bench Press Technique & Warm Up Unbroken Strict Pull-ups Test Toes to Bar Scales WOD 10-9-8-7-6-5-4-3-2-1 Bench...
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WOD – 219.2 –
Durability Single Leg RDL – no shoes – 1 min per leg x 1 set Skill/Strength 6 Touch-n-Go Deadlifts + 3 Hang Power Cleans Work up to a challenging weight in 10 minutes WOD 20 Minute EMOM ODD – 6...
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