Clik here to view.
WOD – 224.3 –
Durability Skip – LONG WOD – Start ASAP Skill/Strength Skip – LONG WOD – Start ASAP WOD 5 Minutes of Work – 5 Minutes of Rest x 4 Rounds 500/400 Meter Row – Immediately Followed By Either AMRAP Sled...
View ArticleClik here to view.
WOD – 224.4 –
Durability Underhand Band Pull-Apart – 90 seconds x 1 set Skill/Strength Dumbbell Flat Bench Press – Work up to a heavy single Athletes, we need to spot one another today and we are going to spot our...
View ArticleClik here to view.
WOD – 224.5 –
Durability Wall Sit – 2 min AMRAP x 1 set Skill/Strength Warm up for WOD WOD 30 min AMRAP 20 KB Swings (53/35) 20 Burpees 30 Alternating Jumping Lunges 20 Wall Ball (20/15) 60 Double Unders Scores...
View ArticleClik here to view.
WOD – 224.6 –
Durability Banded Wrist DB Curls – 3 sets of 15+ reps – short rest Skill/Strength Warm Up WOD 3 Rounds of 4 Min AMRAPs – 2 Min Rest b/w rounds Round 1 3 Strict Pull-Ups (Rx+ 5) 12 Push Press (75/55)...
View ArticleClik here to view.
WOD – 224.7 –
Durability 1-Legged Hip Lift – 1 min per leg x 1 set Skill/Strength Build up to 1 Heavy Set of 10 Alternating DB Walking Lunges WOD 3 Minutes of Work – 3 Minutes of Rest x 4 Sets 20 Alternating DB...
View ArticleClik here to view.
SNOW DAY WOD!!!
Durability Alternate b/w an Arch Hold and a Plank – 30 seconds per movement x 5 Rounds – rest as little as necessary to complete as many sets unbroken as possible Arch Hold Plank Skill/Strength...
View ArticleWOD – 224.9 –
Durability Front Rack Stretch & Underhand Band Pull-Apart Skill/Strength Work up to 1 heavy set of 8 Thrusters from the Floor! WOD 21 – 18 – 15 – 9 Thruster (95/65) Rx+ 115/75 Toes to Bar -Complete...
View ArticleClik here to view.
WOD – 225.0 –
Durability Arch Hold 3 sets of 30 seconds – short rest – Hold weight if necessary to make this challenging Skill/Strength Warm Up Practice DB Burpee Box Step Overs & DB Power Snatch WOD 20 min...
View ArticleClik here to view.
WOD – 225.1 –
Durability PVC Drumming Forward & Backward – 60 seconds per side x 1 set Skill/Strength Warm up for the WOD Practice some rope climb skills WOD 1 Round 3 Rope Climbs (Rx+ 5) 25 Box Jumps (24/20)...
View ArticleClik here to view.
WOD – 225.2 –
Durability Weighted Side Plank – 2 sets of 30 seconds per side – short rest Skill/Strength Warm Up & Go WOD 4 Stations – 5 Minute AMRAP per Station – Running Clock – 1 Round Station 1 – Sled Drag...
View ArticleClik here to view.
WOD – 225.3 –
Durability 1-Legged Hip Lift – 1 min per leg x 1 set Arch Hold – 1 min x 1 set Skill/Strength Power Clean Work up to 1 challenging set of 5 Touch-n-Go reps WOD Infinite EMOM 7 Power Cleans (75/55) Rx+...
View ArticleClik here to view.
WOD – 225.4 –
Durability Warm up & Start Skill/Strength Warm up & Start WOD 4 Sets – 4 Minutes of WORK per set – 4 Minutes of REST b/w sets Set 1 Erg Bike (1000/750 meters), immediately followed by AMRAP in...
View ArticleClik here to view.
WOD – 225.5 –
Durability Straddled Side Plank – 20 seconds per side x 2 sets Skill/Strength Warm Up WOD 5 Round 20 Single Arm KB Swings (53/35) 60 Shoulder Taps in Prone Plank 40 Lateral MB Toss (20/15) 20 MB Pec...
View ArticleClik here to view.
OPEN WOD 17.4
Durability 1 Single Leg RDL + 1 Reverse Lunge – 10 rounds per side x 2 sets Skill/Strength Handstand Push-Ups Drills and Scales OPEN WOD 17.4 13 Minute AMRAP 55 Deadlifts (225/155) 55 Wall Ball (20/15)...
View ArticleWeek of 1/28 Blueprint
Monday – OPEN WOD RETEST!!! Less than 30 days OUT!!! Tuesday – Nasty bodyweight couplet – Time to shine gymnasts Wednesday – Crowd pleaser + a novel movement that the masses will actually like!...
View ArticleClik here to view.
WOD – 225.6 –
Durability Straight Arm Pulldowns – 2 min AMRAP x 1 set Skill/Strength Weighted Strict Pull-ups – Work to a 2 rep max Athletes who don’t have weighted strict pull-ups are going to find a scale that...
View ArticleClik here to view.
WOD – 225.7 –
Durability Weighted Side Plank – 2 sets of 30 seconds per side – short rest Skill/Strength Warm Up & Go WOD 20 Min AMRAP 15 Burpee Box Jumps (24/20) 15 Caveman KB Swings (53/35) 50 Double Unders...
View ArticleClik here to view.
WOD – 225.8 –
Durability Banded Shoulder Adduction + Lateral Trunk Flexion View this post on Instagram GOT A TIGHT BACK? Banded lateral flexion is a great exercise to lengthen the sides of your trunk and...
View ArticleClik here to view.
WOD – 225.9 –
Durability Sled Pull with Rope – 15 Min AMRAP Work hard for 2 to 3 minutes and then rest and rotate, only 5 sleds at a time! Two basic gymnastics positions, the Arch and the Hollow. The Arch is...
View ArticleClik here to view.
WOD – 226.0 –
Durability Banded Swimmer – 3 min AMRAP x 1 set – rest as needed View this post on Instagram The glutes are the cornerstone of human form and function and need to be trained from ALL angles with...
View Article