Monthly Archives: June 2017

WOD – 176.3 –

Durability  Prone Y + T + W + YTW 1 set of High Reps per Movement – Add light weights if needed Skill/Strength  Bench Press – 5 sets of 10 Reps WOD 1 Round 75 Burpees to OH Target (Rx+ 100 Reps)   Scores from Thursday

WOD – 176.2 –

Durability  Straddle Plank x 45 Seconds x 1 Set Skill/Strength  Wall Ball Skill and Practice to the Higher Standard WOD 5 Sets – 2 min Rest b/w Sets 10 DB Box Step Overs (50/35#) (20/16″) 20 Wall Ball (20/15) (11/10′ Targets) 30 Tuck-Ups   Note – Athletes need to achieve full standing on top of the […]

WOD – 176.1 –

Durability  Adductor Side Plank with Jump Box 3 Sets to Fatigue – Don’t Max – Short Rest – Very Awesome Durability Work Here!!! Skill/Strength Squat Clean – Build to a MAX in 10 minutes Simon Martirosyan is 20 years old, 250 pounds and Cleaned and Almost Jerked 541 pounds here after successfully C&J 495 and […]

WOD – 176.0 –

Durability  Band Pull Apart (31×1) x 90 seconds x 1 set (30×1) is a Tempo Prescription. The first number corresponds to the number of seconds required to complete the eccentric portion of the lift (negative portion), the second number to the time (if any) spent paused b/w the eccentric and the concentric, the third number […]

WOD – 175.9 –

Durability  1 Legged Bottoms Up KB Overhead Press Stand on 1 leg, hold 1 KB bottoms up, press it overhead for a bunch of reps, repeat on other side, on other leg or as many reps as 1st side x 3 sets quickly. Skill/Strength 3 Sets of this Complex – Unbroken each time Heavy as […]

WOD – 175.8 –

Durability  Single Leg RDL with KB 3 sets of 8 Reps – short rest Skill/Strength  Warm Up & Start WOD 2 Rounds (Rx+ 3 Rounds) 45 Russian KB Swings (53/35) Rx+ 70/53 45 AbMat Sit-Ups 45 Jumping Pull-Ups (Rx+ Jumping C2B Pull-Ups)   Scores from Saturday

WOD – 175.7 –

Durability  Standing Behind the Neck Barbell Press Light Weight – 3 sets of 12+ reps Skill/Strength Power Snatch 5 Minutes to Polish Your WOD Weight WOD 30 min AMRAP 250 Meter Plate Carry (45/25) 250 Meter Run 18 Power Snatch (115/75) Rx+ 145/100   Scores from Friday

WOD – 175.6 –

Durability  1-legged Hip Lift – 1 Min AMRAP per Side x 1 set Skill/Strength Back Squat – 3 sets of 7 Reps – Building Weight should increase every set. WOD 3 Minutes WORK – 2 Minutes REST x 6 Sets 25 Wall Ball (20/15) 15 Burpee Box Jumps (24/20)   Begin interval 2 where you […]

WOD – 175.5 –

Durability  Band Pull-Apart – 2 min AMRAP Skill/Strength Work to a Max on the Complex Hang Power Clean + Power Clean + Jerk WOD 3 Rounds 10 Shoulder to Overhead (155/105) Rx+ 185/125 10 Hang Power Cleans 10 Power Cleans 75 Double Unders   Scores from Wednesday

WOD – 175.4 –

Durability  Band X Walk – 1 min AMRAP Lying Lateral Leg Raise – 30 Seconds Per Leg Skill/Strength  Warm Up & Start WOD 5 Minutes of Work – 5 Minutes of Rest x 4 Sets Row (500/400 Meters) In the remaining time AMRAP Sled Drag + Sled Push OR AMRAP Alternating DB Reverse Lunges (45/30) […]