Monthly Archives: April 2017

WOD – 170.9 –

Durability  Tabata Burpee Box Step Up (20/16) – 85% Skill/Strength  Jog to Warm Up WOD Around The Block 2x x 3 sets – 5 min rest b/w sets Athletes must change direction after each lap for a total of 6 laps, as fast as possible each time.   Scores from Saturday

WOD – 170.8 –

Today I am asking athletes to do lots of horizontal pulling (Bent Over DB Row) prior to the WOD, in which you will be doing lots of vertical pulling (Pull-Ups). I can imagine some athletes objections; doing pulling work prior to a WOD that has pulling in it will consequently slow down their WOD times. This line […]

WOD – 170.7 –

Durability  Band X Walk – 2 Min AMRAP Skill/Strength Warm Up for WOD WOD 25 min AMRAP 15 Floor Press (80/60) Rx+ 115/75 45 Alternating Reverse Lunges w/ PVC Overhead (Rx+ 60 reps) 30 Hollow Rock PVC Overhead (Rx+ 60) 30 AbMat Sit-Ups (Rx+ 45)   Notes – Considering we all did 120+ deadlifts yesterday, […]

WOD – 170.6 –

Durability  Plank KB Drag Through 1 Min of Work – 1 Min of Rest x 2 Rounds A post shared by The Prehab Guys (@theprehabguys) on Apr 26, 2017 at 5:04pm PDT Skill/Strength Warm Up for the WOD WOD 20 Min AMRAP 20 Deadlifts (185/125) Rx+ Double Overhand Grip without Hook Grip 250 Meter Run […]

WOD – 170.5 –

Durability  Hollow Rock – 2 min AMRAP Skill/Strength  Low Ring Strict Muscle Ups + Band Assistance OR Strict Muscle Ups on the High Rings WOD 3 Rounds For Time 10 Ring Muscle Ups 100 Air Squats   Notes – Lets try to scale the ring muscle ups to different movements on the low rings. Low […]

WOD – 170.4 –

Durability  1/2 Kneeling 1-Arm Bottoms Up KB Overhead Press 3 sets of 8 to 10 reps per side Skill/Strength  Push Press 5 sets of 6 to 8 reps – 1 min rest b/w sets WOD 4 Stations – 2 Minutes per Station – Zero Transition Time – 1 Round Station 1 – Rowing Calories Station […]

WOD – 170.3 –

Durability  Barbell RDL – 6 to 8 reps per side immediately followed by Barbell Goodmornings – 6 to 8 reps total x3 rounds with minimal rest & empty barbell or light weight Skill/Strength Squat Clean – Build to a 1 Rep Max in 10 Minutes WOD 3 Rounds (Rx+ 4 Rounds) 250 Meter KB Burden […]

WOD – 170.2 –

Durability  Lax Ball Work on Lats & Upper Back – 4 min Skill/Strength Band Pull-Aparts – 2 min AMRAP WOD  4 Rounds for Time – 3 min Rest b/w Sets 500 Meter Run 15 Pull-Ups (Rx+ C2B) 15 Shoulder to Overhead (135/95) Rx+ Push Press only…no jerks   Saturday Scores

WOD – 170.1 –

Durability  Banded Hip Flexor Stretch – 2 min Per Leg Skill/Strength  Deadlift – 4 sets of 4 TnGo Reps – Building in weight 1st Set should be around 60% of your 1RM so not super difficult. Add weight for set #2 if you’re feeling strong. Continue to add weight so long as form is perfect […]

WOD – 170.0 –

Durability  Arch Hold + PVC – 2 Min AMRAP Skill/Strength  Warm Up for the Murph Prep Masterpiece WOD 25 min AMRAP 50 Thrusters (45/35) 50 Air Squats 100 Double Unders (150 maximum attempt) 50 AbMat Sit-Ups 25 Push-Ups 25 Burpees   Notes – Do not drop the barbell from overhead!   Scores from Thursday