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WOD Blog

WOD – 178.4 –

July 21, 2017
Durability 

1-Arm KB Farmers Carry

1 Min Walk per Arm x 1 Set

Skill/Strength 

Do Some Snatch Drills really well

Warm Up the rest of the WOD

WOD

5 Rounds

8 Power Snatch (135/95) Rx+ 155/105

8 Shoulder to Overhead

16 Toes to Bar

 

Scores from Thursday


WOD – 178.3 –

July 20, 2017
Durability 

Alternating Bear Limb Lift x 60 seconds x 2 sets - 30 seconds rest

Skill/Strength 

Bench Press

5 sets of 6 to 8 reps

-While resting b/w working sets of bench, please complete 1 set of 1-Arm Bent Over DB Row for 8 to 10 reps for a total of 5 sets.

WOD

7 min AMRAP

Burpee Box Jumps (24/20)

 

Scores from Wednesday


WOD – 178.2 –

July 19, 2017
Durability 

Weighted Side Plank - 30 seconds x 2 sets - short rest

Skill/Strength

Warm Up for WOD

WOD

1 Round

1000m Run

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

90 Air Squats

120 Double Unders

250m Plate Carry (45/25)

 

Scores from Tuesday


WOD – 178.1 –

July 18, 2017
Durability 

Straight Arm Banded Pulldowns - 90 seconds x 1 set

Skill/Strength 

2 Rep Max Weighted Pull-Ups

-For newer athletes without lots of pull-up strength, please use this time to accumulate lots of strict pull-up volume with assistance instead of working to a max.

WOD

3 Rounds (Rx+ 4 Rounds)

30 KB Swings (53/35) Rx+ 70/53

20 Chest to Bar Pull-Ups

30 AbMat Sit-Ups

 

Scores from Monday...Coming Soon...Sorry for the delay...from what I can tell, you all did fantastic

 

WOD – 178.0 –

July 17, 2017
Durability 

Single Leg Suitcase Deadlift

Light Weight - Good Control x 3 sets of 10 reps - short rest




Skill/Strength 

Back Squat

5 Reps - 4 Reps - 3 Reps - 2 Reps - 1 Rep

Rest as needed b/w sets

Go Heavy

WOD

12 Minutes Rotating Tabata 720

Thrusters (75/55) Rx+ 95/65

Sumo Deadlift High Pull

No Jump Burpees

 

:20 Thruster :10 rest :20 SDLHP :10 rest :20 No Jump Burpee :10 rest x 8 Rounds

 

Score = total reps

 

Scores from Sunday


WOD – 177.9 –

July 16, 2017
Durability 

Alt Single Leg Hip Lifts - 45 seconds on - 15 seconds off x 3 rds

Skill/Strength 

Hollow Rock - Side Plank - Tuck Hold - Arch Hold - Plank Hold

1 Minute Each Hold - 30 seconds rest

WOD

Tabata AirBike (Calories)

Tabata Sit-Ups

Tabata Air Squats (Rx+ Jumping Air Squats)

Tabata Jumping Pull-Ups (Rx+ Jumping C2B Pull-ups)

 

Score = All Reps + All Calories

 

Scores from Saturday


WOD – 177.8 –

July 15, 2017
Durability 

Weighted Pull-Ups

Work up to a 5 Rep Max

Skill/Strength 

DB Push Press

Work up to a 12 Rep Max

WOD

1 Round

50 DB Push Press (50/35) Rx+ 75

50 Burpee to Plate Jump

30 Chest to Bar Pull-Ups

 

Scores from Friday


WOD – 177.7 –

July 14, 2017
Durability 

Shoulder Y's - Light Weight x 3 sets of 15 to 20

Skill/Strength

Barbell Warm Up

WOD

3 Rounds

15 Overhead Squats (75/55) Rx+ 95/65

20 Hang Power Clean

15 Strict Press

500 Meter Row

 

Scores from Thursday


WOD – 177.6 –

July 13, 2017
Durability 

Bear Hold x 2 minutes x 1 set (New Durability Alert!!!)

Skill/Strength

Warm Up for WOD

WOD

1 Round - 20 min time cap

50 Deadlifts (185/125)

40 Double Unders

30 Tuck-Ups (Rx+ 30 T2B)

20 Box Jumps (24/20)

10 Strict HSPU

20 Box Jumps

30 Tuck-Ups (R+ 30 T2B)

40 Double Unders

50 Deadlifts (185/125)

 

Scores from Wednesday


WOD – 177.5 –

July 12, 2017
Durability 

1 Arm Farmers Carry (53/35) x 1 set

Right Arm to the Stop Sign

Left Arm back to CFS

Skill/Strength 

3 Minute Tabata Alternating Jumping Lunges

WOD

6 Rounds

5 Ring Muscle Ups

10 DB Front Rack Alternating Reverse Lunges (50/35) Rx+ 16 Reps

 

Scores from Tuesday


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