Category Archives: WOD Blog

WOD – 196.6 –

Durability Low MB Pec Hold Hollow Rock – 2 min AMRAP Skill/Strength Squat Clean Work up to a heavy set of 5 TnGo Reps in 8 minutes Squat Clean Pyramid from 2016 Games…18.1? WOD 21 – 15 – 9 Squat Clean (115/75) Rx+ 135/95 Toes to Bar   Your fearless leaders talking about the Open. […]

WOD – 196.5 –

Durability Paloff Hold is Split Squat Stance – 1 minute per side x 1 set Skill/Strength Warm Up WOD 1 Round 50 Bench Press (135/95) Rx+ 155/105 50 Low Ring Chin Ups 50 KB Z-Press 36/25 (Rx+ 44/35)   Scores from Saturday

WOD – 196.4 –

Durability 1-Legged Hip Lift – 1 min AMRAP per side x 1 set Skill/Strength 3 Power Snatch + ¬†8 Alternating Back Rack Reverse Lunges Work up to a challenging weight for this complex in 10 minutes WOD 3 Rounds 7 Power Snatch (115/75) Rx+ 135/95 14 Back Rack Alternating Reverse Lunges 21 Hanging Alternating Straight […]

WOD – 196.3 –

Durability DB Shoulder Y’s + Alternating Holds – 1 minute x 2 sets – short rest & light weight Skill/Strength Sled Drag (Internal Torque) – 10 min AMRAP -Athletes will share sleds and use weights that cause them to fatigue in 4 lengths or less -Drag the Sled with 1 ring -The purpose here is […]

WOD – 196.2 –

Durability Band Pull-Apart + X Walk + Quad Crawl – 3 min AMRAP Skill/Strength Practice All Movements WOD 4 Stations – 2 Minutes per Station – 15 Second Transition Time – 3 Rounds Station 1 – Farmers Carry (53/35) Rx+ 70/53 (1 length = 10 Points) Station 2 – Erg Bike (L10/L7) (1 Cal = […]

WOD – 196.1 –

Durability¬† Side Plank – 30 seconds per side x 2 sets Paloff Hold + Wide Stance – 30 seconds per side x 2 sets Skill/Strength DB Box Jumps 3 sets of 5 reps The goal here is to use relatively heavy DBs and relatively low boxes. I would like to see many athletes stacking plates […]

WOD – 196.0 –

Durability Ring Ball Up Bar Ball Up Skill/Strength Warm Up and practice this cool drills WOD 20 min AMRAP 10 DB Box Step Overs (50/35# + 20/20″) 12 Push-Ups 14 Chest to Bar Pull-Ups (Rx+ 8 Ring Muscle Ups) 16 Hollow Rock (Rx+ MB Hollow Rocks 20/15)   Athletes, use KBs when we run out […]

WOD – “Gracie” –

My daughter recently turned 4 years old!!! This is her workout and she would love you to do it! If you were lucky enough to have completed this workout last year and you scaled, then Gracie would very much like it if you could go Rx this year. If you need to scale, then please […]

WOD – 195.9 –

Durability Alternating Parallel Throws – 5 total sets including warm ups – 10 reps or more, black medicine balls are recommended Skill/Strength Team Up – Warm Up – Get up Partner WOD In teams of two, three or four, complete the following work as fast as possible, in this order with 1 athlete working at […]

WOD – 195.8 –

Durability Straddle Plank – 30 seconds per side x 2 sets Skill/Strength HSPU Skill and Practice WOD 3 Rounds 28 Calorie Row 21 Sumo Deadlift High Pull (95/65) Rx+ 115/75 15 Shoulder to Overhead 9 Hang Power Clean   Scores from Friday