Monthly Archives: January 2018

WOD – 193.7 –

Durability Single Leg Anti-Rotation Scoop Toss – 3 sets of 10 reps per side – no rest I think this is how grandma and grandpa danced when they were kids! Skill/Strength Back Rack Alternating Reverse Lunges – 1 Set of 20 reps Next week we will max out this lunge for 1 set of 20 reps. […]

WOD – 193.6 –

Durability Side Lying Open Book – More T-Spine Mobility 2 sets of 12 reps per side Skill/Strength Warm Up & Go WOD 5 Minutes of Work – 5 Minutes of Rest x 4 Rounds 40 Calorie Row In the remaining time AMRAP Sandbag Box Laps (1 Lap = 10 Points) OR AMRAP Wall Ball (20/15) […]

WOD – 193.5 –

Durability  Supine Straight Leg Single Leg Hip Extension March 3 Submaximal sets – short rest Skill/Strength Warm Up for WOD WOD For Time 21-15-9 Power Clean (115/75) Rx+ 135/95 1-Arm DB Shoulder to Overhead (50/35) -immediately followed by 21-15-9 Sumo Deadlift (115/75) Rx+ 135/95 Push-Ups   Dear athletes, please use a weight that you can […]

WOD – 193.4 –

Durability Roll Out Arms with Barbell – 2 min Skill/Strength Rope Climb Skill We will cover everything from the most basic foot lock to secure yourself on the rope for beginners as well as techniques athletes use for legless rope climbs. WOD 20 min AMRAP 3 Rope Climbs (Rx+ 5 Climbs) 30 DB Anchored AbMat Sit-Ups […]

WOD – 193.3 –

Durability Double Lax Ball T-Spine Mashing – 2 minutes Skill/Strength Overhead Squat – Work to a heavy single from the rack WOD 4 Rounds 1 min AMRAP – Overhead Squat (95/65) Rx+ 115/75 1 min AMRAP – 1-Arm KB Swing (Rx+ KB Snatch) 1 min AMRAP – Burpees   Notes – All reps equal one […]

WOD – 193.2 –

Durability Band X Walk – 2 min AMRAP Skill/Strength Warm Up & Go WOD 2 Rounds 40 Cal Row 20 Push-Ups 20 V-Ups 20 DB Power Snatch (50/35)   Scores from Saturday

WOD – 193.1 –

Durability PVC Thoracic Spine Mobility Movements – 3 minutes of playing with some of these A post shared by Dr. Teddy Willsey DPT, CSCS (@strengthcoachtherapy) on Jan 8, 2018 at 6:36pm PST Skill/Strength Practice some different Toes To Bar progressions like this one to teach basic position | TTB BODY POSITION | A sneak peek into […]

WOD – 193.0 –

Durability 1-Leg Hip Lift – 1 min work per side x 1 set Skill/Strength Back Rack Alternating Reverse Lunges – 2 sets of 20 reps – submaximal WOD 3 Rounds 30 DB Reverse Lunges (50/35) Open Standard for DBs 20 DB Shoulder to Overhead 10 Box Jumps (30/24)   Scores from Thursday

WOD – 192.9 –

Durability Warm Up & Go Skill/Strength Warm Up & Go WOD 2:30 AMRAP x 4 Rounds – 7:30 rest 3 Lengths Sled Rope Pull (70/45) Rx+ 90/70 AMRAP Erg Bike Calories in the remaining time   Scores from Wednesday

WOD – 192.8 –

Durability  Straight Arm Lat Pulldown – 2 min AMRAP x 1 set – light band Skill/Strength Slight Incline Bench – 5 sets of 8 to 10 reps WOD 7 min AMRAP 10 Deadlifts (205/135) 6 Chest to Bar Pull-Ups (Rx+ 4 Bar Muscle Ups)   Scores from Tuesday