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WOD – 221.1 –
Durability Straddled Side Plank – 20 seconds per side x 2 sets Skill/Strength Hang Squat Clean – Work up to a heavy set of 3 reps -Complete these three reps without dropping the barbell WOD 5 Rounds 12...
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WOD – 221.1 –
Durability Band Pull-Apart – 2 min AMRAP x1 Set Skill/Strength 75 to 100 Rings Rows This is not for time but supposed to be completed quickly Athletes should choose a position that allows for 10 to 15...
View ArticleWeek of 12/10/18 Blueprint
Monday – Similar to the Hero WOD “DT” Tuesday – More DB Box Step Overs than you’re going to prefer…also rowing to finish the WOD…again Wednesday – Station WOD w/ a few new movements to keep it...
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WOD – 221.3 –
Durability Weighted 1-legged Hip Lift Hold – 1 min per side x 1 set Skill/Strength 6 min EMOM ODD – Hollow Rock EVEN – Arch Hold WOD 4 Stations – 90 Seconds of Work per Station – 30 Sec Rest b/w...
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WOD – 221.4 –
Durability Banded Wrist DB Curls + OH Press – Light Weight x 1 Set Barbell Wrist Flexion & Extension x 1 set per movement Skill/Strength Power Snatch – Work up to a heavy single Team Spain doing...
View ArticleWOD – 221.4 –
Durability Iso Split Squat – 1 min per side x 1 set Skill/Strength Warm up and Practice Movements of WOD WOD 4 Stations – 1 Minute of Work per Station – 3 Rounds – 2 Minute Rest b/w rds 1 Minute KB...
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WOD – 221.6 –
Durability Bent Over DB Reverse Flies + Light Band x 15 to 20 reps x 2 sets Skill/Strength Warm Up For WOD WOD 20 Min AMRAP 5 Wall Walk 10 Hang Power Clean (135/95) 15 Sumo Deadlifts Scores from...
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WOD – 221.7 –
Durability Calf Raises – 1 min – no shoes Skill/Strength Team Up & Warm Up WOD In teams of two, complete the following work as fast as possible with only 1 teammate working at a time. Teams can...
View ArticleWOD – 221.8 –
Durability Arch Swivel x 2 min AMRAP x 1 set 1-Arm Prone Plank – 1 min per side x 1 set Skill/Strength Ring Muscle Up Skills and Drills WOD 20 min AMRAP 4 Ring Muscle Ups 8 Push-Ups 16 KB Swings...
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WOD – 221.9 –
Durability Iso Split Squat – 1 Minute per side x 1 set Skill/Strength Back Squat – Work up to a Heavy set of 5 Reps WOD 3 Minutes of Work – 3 Minutes of Rest x 3 Sets 2 Laps DB Walking Lunges (50/35)...
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WOD – 222.0 –
Durability Tabata Hollow Rock Skill/Strength Warm up for all these unique movements WOD 3 Rounds 10 Bar Hanging Grip Switch 20 Tuck Barbell Press (45/35) 30 Double KB Front Rack Lateral Step Overs...
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WOD – 222.1 –
Durability Bent Over DB Reverse Flies + Band – 3 sets – 20 reps – light weight, short rest Skill/Strength Warm Up Cycling a Light Hang Power Snatch Start WOD Early WOD 1 Round 2000 meter Row 50 Hang...
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WOD – 222.2 –
Durability Hip Lift March – 2 min AMRAP x 1 Set Skill/Strength Block Sumo Deadlift Work up to a heavy single, use 45# plates as blocks. Then complete 3 more sets of 1 rep, 15-20% lighter The Great Dan...
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WOD – 222.3 –
Durability 1-Arm, Straight-Arm, Band Pulldown – 1 min per arm x 1 set Skill/Strength Tabata Flutter Kicks WOD 1 Round 50 Jumping Chest to Bar Pull-Ups 50 DB Anchored DB Shoulders AbMat Sit-Ups (15/10)...
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WOD – 222.4 –
Durability Prone Plank – 30 seconds x 3 sets – short rest Skill/Strength Warm Up & Start WOD 2 Rounds 180 1-Legged Single Unders 90 Prone Plank Shoulder Taps 90 MB Ground to Overhead (20/15) 90...
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12 Days of Christmas WOD
Durability MB Partner Throw – Show some power View this post on Instagram A post shared by Shea Pierre | Speed & Agility (@pierreseliteperformance) on Dec 22, 2017 at 8:27am PST Skill/Strength...
View ArticleMERRY CHRISTMAS CROSSFIT SYRACUSE
Merry Christmas CrossFit Syracuse!!! Enjoy your rest day and we will see you Wednesday!!! The post MERRY CHRISTMAS CROSSFIT SYRACUSE appeared first on CrossFit Syracuse.
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WOD – 222.5 –
Durability Band X Walk – 1 min x 1 set Side Plank – 30 seconds per side x 1 set Skill/Strength Warm up & Go WOD 20 Min AMRAP 10 DB Box Step Overs (50/35# & 20/20″) – Rx requires full extension...
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WOD – 222.6 –
Durability Band Pull-Apart – 1 Minute x 1 Set Straight Arm Pull-down – 1 Minute x 1 Set Skill/Strength Hang Power Clean + Jerk – Work up to a heavy unbroken set of 6 Reps in 10 Minutes Athletes, these...
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WOD – 222.7 –
Durability Split Squat Iso + MedBall Toss – 10 reps per side x 3 sets Skill/Strength DB Goblet Lateral Lunges – 3 sets of 10 reps New movement for most of you folks, watch out for those tight adductors...
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