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WOD Blog

WOD – 184.5 –

September 25, 2017
Durability 

Single Leg Good Morning + Behind the Neck Snatch Grip OH Press + Overhead Squat x 10 reps x 3 sets - dowels or empty barbells

Skill/Strength 

In 8 Minutes, work up to a heavy weight for the following complex

Power Snatch + Squat Snatch + Power Clean + Squat Clean

WOD

1 Round - 20 Min Time Cap

10 Power Snatch (95/65) Rx+ 135/95

20 Toes to Bar

15 Squat Snatch (95/65) Rx+ 135/95

20 Pull-Ups (Rx+ Chest to Bar)

20 Power Clean (95/65) Rx+ 135/95

20 Toes to Bar

25 Squat Clean (95/65) Rx+ 135/95

 

Find 1 weight that works best for this WOD.

 

Scores from Sunday


WOD – 184.4 –

September 24, 2017
Durability 

1-Legged Hip Lift - 1 Min AMRAP per leg x 1 set

Skill/Strength

Warm Up & Go!

WOD

4 Stations - 2 min per station - 30 sec rest b/w stations x 3 Rounds

Station 1 - Seld Rope Pull + Sled Ring Drag (45/35) Rx+ 65/45 (1 length = 10)

Station 2 - Jumping Slam Ball (20/15) (1 rep = 1)

Station 3 - Burpee Box Jump (24/20) (1 = 2)

Station 4 - Hollow Rock - go for quality reps

 

Scores from Saturday


WOD – 184.3 –

September 23, 2017
Durability 

Palloff Press Iso Walk Out - 1 min per side x 1 set

Skill/Strength

Back Squat

Build up quickly to a heavy single

WOD

15 min AMRAP

10/10 1-Arm DB Thrusters (50/35)

20 Alternating 1-Arm DB Snatch (50/35)

15 Burpees

 

Scores from Friday


WOD – 184.2 –

September 22, 2017
Durability 

Band X Walk - 90 sec AMRAP x1

Skill/Strength

Warm Up & Go

WOD

Erg Bike Sprints

2 min Sprint - 7 min rest x 4 sets (Damper L10/Damper L7)

 

Heat 1 - 0 - 9 -18 - 27

Heat 2 - 2:15 - 11:15 - 20:15 - 29:15

Heat 3 - 4:30 - 13:30 - 22:30 - 31:30

Heat 4 - 6:45 - 15:45 - 24:45 - 33:45

 

Notes - Picking the correct pace is important today and it should be very aggressive. The bike produces an avg. 1000m pace that will change per second, based on your output. This avg. 1000m pace on the bike is similar to the rower 500m pace. Without knowing exactly what pace to start with, my advice is to start out fast.

 

Scores from Thursday


WOD – 184.2 –

September 21, 2017
Durability

Tabata Hollow Rock

Skill/Strength

10 Bottoms Up Skater Squats x 3 sets



WOD

For Time

30 Power Clean(135/95) Rx+165/110

1000 Meter Run

20 Power Clean

750 Meter Run

10 Power Clean

500 Meter Run

 


WOD – 184.1 –

September 20, 2017
Durability 

1-Arm DB Sit-Ups - 10 reps per arm x 3 sets - legs straight


Skill/Strength 

Weighted Pull-up

Work to a 1 Rep Max in 8 minutes

-This can be with band assistance, for example, first time doing 1 strict pull-up with a blue band.

-If you are scaling with heavy band tension, then go for a rep max with the band, for example, 8 reps with a black band is 2 reps more than my previous best with that band.

WOD

20 min AMRAP

5 Chest to Bar Pull-ups

10 Push-Ups

15 AbMat Sit-Ups (Rx+ Tuck-Ups)

20 Jumping Air Squats

 

Scores from Tuesday


WOD – 184.0 –

September 19, 2017
Durability 

DB Powell Raise - 3 sets of 8 to 10 reps per side - no rest



Skill/Strength

DB Box Jumps - 5 sets of 5 reps

Question - Should I go heavy on the DBs and low on the box or light on the DBs and high on the box?

Answer - Heavy DBs & low box

WOD

1 Round

75 KB Swings (53/35) Rx+ 72/53

25 Box Jumps (24/20)

50 Alternating KB Reverse Lunges (53/35) Rx+ 72/53

150 Double Unders (Rx+ 200)

 

Scores from Monday



 

WOD – 183.9 –

September 18, 2017
Durability 

Plank Circles with Ball - 3 full rotations - rest b/w rotations

Notice the coach's midline position...hollow body all day
Skill/Strength

1 Power Clean + 5 Strict Overhead Press x 5 sets

My Friend Dmitry with a 364 Pound Power Clean + Strict Overhead Press!
It's true, we are friends, don't be jealous everyone!



WOD

1 Round

1000 Meter Row

50 Shoulder to Overhead (135/95) Rx+ 155/105

30 Lateral Burpee Bar Hops

 

Scores from Sunday


WOD – 183.8 –

September 17, 2017
Durability 

Straddle Plank - 30 seconds per side x 2 sets

Skill/Strength

Strict Toes to Bar - 6 min AMRAP

WOD

3 Rounds

25 Jumping Pull-Ups (Rx+ Chest to bar)

25 hang Power Clean (95/65)

 

Scores from Saturday



 

WOD – 183.7 –

September 16, 2017
Durability 

Kneeling Band Chop - 8 to 12 reps per side x 3 sets - no rest

Skill/Strength

Warm Up and Start

WOD

For Time

150 Wall Ball (20/15)

-Rx, every time you drop the MB, run 250 meters

-Rx+, every time you stop moving, run 250 meters

 

Notes - For Rx, athletes are allowed to stop doing wall balls and hold the MB on their shoulder or at their belly or against the wall to expand sets and avoid running. However, if the MB falls on the floor for ANY reason, then Rx athletes must complete their run.

For Rx+, if an athletes merely stop for a second while holding their MB, then that athlete has stopped moving and MUST run a 250 meter. In other words, Rx+ must be either doing unbroken sets of wall ball or resting or running :)

To scale this WOD, an athlete can give themselves a certain number of "Whoopsies". If an athlete has 5 "whoopsies", then they are allowed to drop the MB to the floor 5x without punishment (250 m run). They can choose to use their "whoopsies" whenever they want and they can choose how many they may have, before starting the WOD.

 

Scores from Friday 


1 2 3 175