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WOD Blog

WOD – 175.8 –

June 25, 2017
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 –

June 24, 2017
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 –

June 23, 2017
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 finished interval 1 and so on. Report total Rds completed and partial reps.

 

Scores from Thursday



 

WOD – 175.5 –

June 22, 2017
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 –

June 21, 2017
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)

 

Score - Every length on the Sled gives you 10 Points and every single lunge gives you 1 point.

 

Notes - 10 Athletes will begin interval #1 and after the row, 5 will advance to the Sled while the other 5 will advance to the DB Lunges. On interval #2, those athletes who previously advanced to the Sled will advance to the lunges and vice verse. This way. all athletes will row 4x but only Sled 2x and Lunge 2x.

 

Scores from Tuesday



 

 

WOD – 175.3 –

June 20, 2017
Durability 

Straight Arm Band Pull-Down

2 min AMRAP

Skill/Strength 

Primer for the WOD

WOD

20 min AMRAP...not joking

10 Strict Toes To Bar

15 Deficit Push-Ups (45/45)

20 Tuck Jump Burpees

25 Jumping KB Goblet Squats (53/35) Rx+ 70/53

 

Scores from Monday


WOD – 175.2 –

June 19, 2017
Durability 

Front Rack Mobility - Coach's Choice - 5 min

Skill/Strength 

Muscle Clean

Warm Up & Then

1 Rep every 15 seconds for 5 minutes

WOD

22 min AMRAP

10 Power Cleans (135/95) Rx+ 155/105

40 Barbell Front Rack Marching Steps

10 Alternating DB Box Step Ups (20/20") (30/20#) Rx+40/30# DBs

10 DB Push Press (30/20#) Rx+40/30# DBs

10 Double DB Sumo Deadlift DB Snatch (30/20#) Rx+40/30# DBs

 

Scores from Sunday



 

 

WOD – 175.1 –

June 18, 2017
Durability 

Side Plank - 1 min x 2 sets - short rest

Skill/Strength 

Power Snatch Skill

Warm up and Build up to some heavy Doubles and Singles if you're feeling good.

WOD

15 min AMRAP

10 Power Snatch (95/65)

30 Double Unders

 

Scores from Saturday


WOD – 175.0 –

June 17, 2017
Skill/Strength 

1-Arm Supported Bent Over DB Row

5 sets of 6 to 8 reps - short rest

WOD

2 Rounds

40 Calorie Row

40 Burpees

40 Jumping Pull-Ups (Rx+ Jumping C2B Pull-Ups)

40 DB Plate Jumps (20/15#) Rx+ 30/20 - 45/45# Plates

 

Scores from Friday


WOD – 174.9 –

June 16, 2017
Durability 

Shoulder Stability

Y + T + W

Sots Press

Skill/Strength 

Drill and Warm up

WOD

2 Rounds (Rx+ 3 Rounds)

30 Overhead Squats (75/55)

30 Sumo Deadlift High Pulls

30 Hang Squat Cleans

30 Shoulder to Overhead

 

Scores from Thursday


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