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WOD – 228.8 –
Durability Single Leg RDL + MB Crush – 10 reps per side x 2 sets Skill/Strength Practice the 1-Arm DB Power Snatch Practice the DB Hollow Rock Sit-Up View this post on Instagram Dumbbell Rocking...
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OPEN WOD 19.4
“OMG I guessed all these movements!!!” – Everybody OPEN WOD 19.4 For Total Time: 3 Rounds 10 Snatch (96/65) 12 Bar-Facing Burpees —3 Minutes Rest— 3 Rounds 10 Bar Muscle Ups 12 Bar-Facing Burpees...
View ArticleWOD – 228.9 –
Durability 3 Rounds Arch Hold – 30 seconds Side Plank – 30 seconds 1-Leg Iso Hip Lift – 30 seconds Skill/Strength 3 Sets 10 Alternating DB Reverse Lunges (50/35) 1 Lap 1-Arm DB Overhead Walk (50/35) 10...
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OPEN WOD 19.4
Good Luck to everyone going for the first time as well as all the retests! OPEN WOD 19.4 For Total Time: 3 Rounds 10 Snatch (96/65) 12 Bar-Facing Burpees —3 Minutes Rest— 3 Rounds 10 Bar Muscle Ups...
View ArticleWOD – 229.0 –
Durability Lat Stretch with Band – 30 seconds per arm Triceps Stretch with Band – 30 seconds per arm Band Pull-Apart Supinated – 1 minute Barbell Wrist Curls Supinated – 1 minute with a light barbell...
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WOD – 230.0 –
Durability Parallette L-Sit 5 Sets to Fatigue Skill/Strength 1-Arm Bent Over DB Row – 5 sets of 10 reps per arm WOD 1 Round 100 KB Goblet Alternating Reverse Lunges (53/35) 100 KB Deadlifts (53/35)...
View ArticleWOD – 230.1 –
Durability Barefoot KB Pendulum Swings – 1 minute per leg x 1 set Skill/Strength Warm Up and GO! WOD 30 min AMRAP 500 Meter Run 20 Floor Press (95/65) Rx+ 115/75 25 Hollow Rock 30 Bar Kip Swing...
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WOD – 230.2 –
Durability Stepping Side Toss – 2 sets of 10 reps per side – Submaximal Speed Skill/Strength Warm Up WOD 5 Stations – 2 Minutes per Station – 15 Seconds Transition – 3 Rounds Station 1 – Sled Rope Pull...
View ArticleOPEN WOD 19.5
Open WOD 19.5 33-27-21-15-9 Thrusters Chest-to-bar pull-ups They did it to use again…but worse!!! HAHAHA!!! It’s the final stage, the final lap, the final climb to the top! Good luck everyone, stay...
View ArticleWOD – 230.3 –
Durability Quad Stretching and Lat Stretching and then more quad stretching and then more lat stretching Skill/Strength Weighted Hollow Rock – 3 hard sets WOD 20 min AMRAP 50 AbMat Sit-Ups 40 Burpees...
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Open WOD 19.5 33-27-21-15-9 Thrusters Chest-to-bar pull-ups Athletes, today is the final stage, the final lap, the final climb to the top! Good luck everyone, stay strong and do your best! Word of...
View ArticleWOD – 230.4 –
Durability Plate Pinch Carries – 5 minutes running clock To have strong arms, you need strong hands Skill/Strength Bulgarian Deadlifts – 3 sets of 5 reps per leg View this post on Instagram Here’s...
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WOD – 230.5 –
Durability DB Arch Hold – 1 min Iso External Shoulder Rotation – 1 min Side Plank Powell Raise – 30 reps per side, light weight Skill/Strength Seated DB Overhead Press – 5 sets of 5 reps WOD 21 – 15 –...
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WOD – 230.6 –
Durability Iso Ring Row Hold – 3 hard sets Skill/Strength Low Ring Eccentric Pull-ups AKA “Negatives” 3 sets of 3 reps Athletes, attempt to begin every rep with a 1 second hold at the top and then...
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WOD – 230.7 –
Durability Band X Walk – 2 min Single Leg RDLTs – 1 min per leg Skill/Strength Angled Wall Holds – 8 minutes of practice – Don’t worry, we got scales! WOD 3 Rounds 3 Min AMRAP – DB Walking Lunges...
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WOD – 230.8 –
Durability Scap Push-ups – 1 min x 1 set Supinated Band Pull-Apart – 1 min x 1 set Skill/Strength Slight Incline Earthquake Bench Press – 3 Sets of 8 to 10 reps WOD 1 Round 50 Slight Incline Bench...
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WOD – 230.9 –
Durability Iso External Shoulder Rotation – 90 degrees flexion – 2 min x 1 set View this post on Instagram ISO External Rotation at 90 degrees Flexion Much harder when you raise those arms up...
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WOD – 231.0 –
This is the final post to the WOD Blog! It’s been almost 7 years of custom programming 7 day a week, posted here and only here. The programming will continue to accessing it will require you to...
View ArticleClick the Orange “WODs” button on your screen to view
We use SugarWOD to publish our workouts daily at 4:30am – click the “WODs” button in the lower righthand corner of your screen to view today’s workout and leaderboard! To view our archive of WODs...
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