Monthly Archives: March 2017

WOD – 167.9 –

Durability  Prone Plank + Alternating Hand Contacts – 1 min x 1 set Skill/Strength Front Rack Alternating Reverse Lunges Build up to 1 hard set of 6 Reps WOD 4 Rounds For Time 6 Alternating Front Rack Reverse Lunges (135/95) Rx+ 155/105 12 Burpee Box Jumps (24/20) Rx+ 30/24 18 Deadlifts   Scores from Thursday

WOD – 167.8 –

Durability  Crab Walk Forwards 1 Min – Backwards 1 Min – Bear Crawl Forward 1 Min – Backwards 1 Min Skill/Strength  Running Warm Up WOD  25 Min AMRAP 250 Meter Run 250 Meter Run with Medball (20/15) 30 KB Swings (53/35) Rx 70/53   Scores from Wednesday

WOD – 167.7 –

Durability  Band Pull-Apart 2 Min AMRAP x 1 set Skill/Strength  Bench Press 5 Sets of 8 to 12 Reps WOD 1 Round For Time 1000 Meter Row 75 Thrusters (45/35)   This workout is pure evil but you’ll are brave so I’m not worried.   Scores from Tuesday

WOD – 167.6 –

Durability  1 Legged Hip Lift – 1 min AMRAP Per side Skill/Strength  Pause Power Clean – Heavy Single 2 Second Pause just below the knee WOD 3 Rounds For Time 15 Power Cleans (135/95) Rx+ 155/105 10 Strict Pull-Ups (Rx+ 15)   Scores from Monday

WOD – 167.5 –

Durability  Side Plank + Weight – 45 Seconds as heavy as possible for that time x 1 set Skill/Strength Team Up and Organize TEAM WOD 5 Groups of 4 People – Each Group must complete the following work 200 Calories AirBike 200 Should To Overhead (95/65) 200 Burpees 5000 Meter Row   Rules – Only […]

OPEN WOD – 17.5 –

OPEN WOD 17.5 10 Rounds For Time 9 Thrusters (95/65) 35 Double Unders NOTES This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of […]

WOD – 167.4 –

Durability  2 min AMRAP – Hip Lifts Skill/Strength Warm Up WOD For Time – 25 min Time cap – 3 Rounds 30 KB Swings (53/35) 20 Pull-Ups   —5 Min Rest— 50-40-30-20-10 AbMat Sit-Ups KB Deadlifts (53/35)   For some, then Open just ended. For others, a retest is in the plans. Whatever the case […]

OPEN WOD – 17.5 –

OPEN WOD 17.5 10 Rounds For Time 9 Thrusters (95/65) 35 Double Unders   NOTES This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total […]

WOD – 167.3 –

If Friday is going to be your best and single effort at 17.5, then today should be at 70 to 80% effort. This way Friday will feel fresh and 17.5 will go well.  Durability  Band X Walk – 2 min AMRAP Skill/Strength Running and Agility Warm Up WOD 4 Stations – 90 Seconds Per Station […]

WOD – 167.2 –

Durability  Single Leg RDLs with Barbell – Light for 3 sets of 8 Skill/Strength Warm Up to Power Clean WOD weight + 20% for 1 set of 5 Quick Reps WOD 3 Sets – 5 min Rest 12 Power Cleans (135/95) Rx+ 155/105 500 Meter Row   Go fast – rest long – TnGo Cleans […]