Monthly Archives: August 2017

WOD – 182.2 –

Durability  2 DB Single Leg RDL 3 sets of 8 reps per side – short rest Skill/Strength Back Rack Alternating Reverse Lunges 3 sets of 10 reps – building in weight per set WOD 20 min AMRAP 30 Alternating Back Rack Reverse Lunges (95/65) Rx+ 115/75 20 Hang Power Cleans 10 Thrusters   …Ouch…the good […]

WOD – 182.1 –

Durability  Prone Y+T+W Drills x 1 Set Skill/Strength Standing Overhead Press Quickly build up to a heavy set of 10 reps – sub-maximal WOD 1 Round 50 Pull-Ups (Rx+ 75) 100 Double Unders (Rx+ 150) 50 DB Push Press (50/35) Rx+ 75   WOW, that a lot of shoulder stuff. If you’re nervous that your […]

WOD – 182.0 –

Durability  Weighted Side Plank – 30 seconds per side x 2 sets – short rest Skill/Strength  Warm Up Quickly – Start Fast WOD 4 Min Work – 4 Min Rest x 4 Sets 500/400 Meter Row Immediately Followed By Either Sled Walks (90/70) (1 length = 10 Points) or Box Jumps Overs (24/20) Rx+ New […]

WOD – 181.9 –

Durability  1-Arm Plank – 30 seconds per side x 2 set Skill/Strength  Pause Front Squat – 1 RM in 10 minutes – 2 Second Pause The Man, in a sweat gym outfit, crushing a 550 Front Squat + Pause WOD For Time 21 – 15 – 9 Front Squat (135/95) Lateral Burpee Bar Hops immediately followed […]

WOD – 181.8 –

Durability  1-Leg Hip Lift – 1 min AMRAP Per Side + 1 Second Pause at top of every rep x1 set Skill/Strength Warm Up & Scales WOD 4 Rounds 15 Box Jumps (24/20) Rx+ 30/24 15 Strict Pull-Ups 500 Meter Row   Scores from Saturday

WOD – 181.7 –

Durability  Band Pull-Apart – 2 min AMRAP -Quality Reps only, rest when necessary Skill/Strength Dumbbell Hang Power Clean – 10 Rep Max in 10 Minutes WOD 3 Rounds 21 DB Hang Power Clean (50/35) 15 DB Step Ups (20/20″) 9 DB Renegade Rows   Scores from Friday

WOD – 181.6 –

Durability  Straight Arm Band Pulldown 90 Second AMRAP – Light bands Skill/Strength  Slight Incline Bench Press 3 sets of 8 Reps – increase weight from last week WOD  20 min AMRAP 5 Push Press (95/65) Rx+ 115/75 10 Toes To Bar 15 Back Squats (same weight as Push Press)   Scores from Thursday Coming Soon. […]

WOD – 181.5 –

Durability  Band X Walk – 2 min AMRAP -Don’t drag your trailing leg…it ruins the bands but also makes the drill less effective Skill/Strength  Deadlift Warm Up – Coaches choice WOD 10 min EMOM 4 Deadlifts per minute – Heavy Weight – The goal is to lift as much total weight as possible over these 40 […]

WOD – 181.4 –

Durability  Straddle Plank – 30 seconds per side x 2 sets – Load with DB if necessary Skill/Strength  Warm up & Start Rolling Starts for this WOD WOD 4 Stations – 2 Minutes of Work per Station – 15 Seconds Rest B/w Stations x 3 Rounds Station 1 – Sled Walk + DB Burden Carry (45/35 […]

Hero WOD – Wittman –

“U.S. Army Sgt. Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on Feb. 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari Province, Afghanistan. He is survived by his […]