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WOD – 226.0 –
Durability Single Leg Balance Work & Hollow Hold + Banded Lat Pulldowns Skill/Strength Partner Up and Warm Up WOD Partner A will row for 4 Minutes while Partner B will alternate between 1 minute...
View ArticleWOD – 226.3 –
Durability DB Bent Over Reverse Flies & DB Cuban Press Skill/Strength 1 Power Snatch + 1 Squat Snatch Work up to a max for this complex in 10 minutes WOD 1 Round – 15 min Time Cap 20 Power Snatch...
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WOD – 226.3 –
Durability 1-Legged Hip Lift – Foot Elevated – 30 to 40 reps per leg x 1 set Skill/Strength Sprinting Warm Up WOD 3 Rounds 3 Min AMRAP 10 1-Arm DB Thruster (50/35) 10 1-Arm Alternating DB Hang Power...
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WOD – 226.4 –
Durability Banded Face Pull & 1-Arm Banded Chest Fly Skill/Strength Warm Up & Scale WOD 4 Stations – 90 Seconds per stations – 30 Seconds b/w stations – 4 Rounds Station 1 – Ring Push-Ups...
View ArticleWOD – 226.5 –
Durability Band X Walk – 2 min AMRAP x 1 set Skill/Strength Skater Squat Iso Test We are going to warm you up and test your legs with this isometric drill. You can hold onto whatever weight DBs you...
View ArticleWOD – 226.6 –
Durability Side Plank – 40 seconds x 2 sets – short rest Skill/Strength Rope Climb Skill Session OR Strict Pull-ups Work WOD 20 min AMRAP 500 Meter Row 5 Rope Climbs (Rx+ 3 Legless Rope Climbs)...
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WOD – 226.7 –
Durability Banded Hip Lift March x 2 Minutes x 1 Set Skill/Strength Backward Sled Drag – 1 Lap x 3 to 5 sets – HEAVY WOD 4 Rounds 50 Air Squats 50 Russian KB Swings (53/35) Athletes, the Open is upon...
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WOD – 226.8 –
Durability Band X Walk & Partner Medicine Ball Toss Skill/Strength Side Shuffle Warm up & Single Leg Lateral Jumps WOD #1 2 Stations – 2 minutes per stations – 30 seconds rest b/w stations...
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WOD –“Gracie”–
My daughter recently turned 5 years old!!! This is her workout and she would love you to do it! If you were lucky enough to have completed this workout last year and you scaled, then Gracie would very...
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WOD – 226.9 –
Durability RKC Prone Plank – 2 sets of 30 seconds – Add weight if you need to Skill/Strength Warm Up WOD 5 Minutes ON – 5 Minutes OFF x 3 Sets 2 Laps Walking Lunges (50/35) 30/25 Calorie Row AMRAP...
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WOD – 227.0 –
Durability Low Hold Medicine Ball Pace Carry – 3 minutes x 1 set & DB Hammer Curls + External Rotation @ Shoulder + Band – 2 minutes x 1 set Skill/Strength 5 Rounds Low Incline Bench Press – 8 to...
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WOD –“Chase”–
Chase Elliot recently turned 6 years old! Coach Mike wrote this brutal workout for his son and we run it once a year around Chase’s birthday. Scores from last year can be found below. Enjoy! Durability...
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WOD – 125.6 ReTest –
Durability Calf Raises x 1 minute – 1 set – no shoes Skill/Strength Warm Up & Start WOD 125.6 ReTest 4 Sets AirBike AMRAP Calories – 2:30 immediately followed by 1 min AMRAP Double Unders -1 Cal...
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WOD –“Karen”–
When going for your best time on Karen, there are two general strategy camps. Big sets with relatively longer rests or medium sets with short rests. I’ve done it both ways, many times each, and watched...
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WOD – 227.1 –
Durability Scapular Push-ups in Plank – Pronated and Supinated Scapular Elevation and Depression in DownDog Scapular Depression L-Sit Skill/Strength Practice New Movements! Fun! WOD 5 Stations – 1...
View ArticleWOD – 227.3 –
Durability Band Pull-Apart x 1 min Straight Arm Band Pulldown x 1 min Front Rack Mobility Skill/Strength Barbell Front Rack Alternating Reverse Lunges Work up to a heavy set of 10 steps WOD 1 Round 10...
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WOD – 227.3 –
Durability 2 Rounds Arch Hold – 30 seconds RKC Plank – 30 seconds Skill/Strength Warm up & GO WOD 1 Round 50 Shoulder to Overhead (95/65) Rx+ 115/75 75 Burpees 100 Russian KB Swings (53/35) Rx+...
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WOD – 227.4 –
Durability Banded X March – 2 min x 1 set Skill/Strength Back Squat – Build up to 1 set of 5 reps at 70-80% of your 1 Rep Max Athletes, if your hips and mid-back are fatigued from the KB swings on...
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WOD – 227.5 –
Durability Pendulum Single Leg Balance – 30 seconds per side x 2 sets View this post on Instagram The research shows that there is a relationship between balance ability and durability. Also, those...
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OPEN WOD 19.1
Open WOD 19.1 is simple but not easy! Open WOD 19.1 15 Min AMRAP 19 Wall Ball (20/14) 19 Calorie Row TIPS: Wall Ball Don’t force yourself to go unbroken and if wall balls are difficult for you, break...
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