3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 164.8

February 17, 2017
Durability 

Arch Ups – 2 min AMRAP

Skill/Strength

Primer – 1 to 2 rounds at high effort

WOD

Double Dumbbell “DT” – 17.1 official guess

10 Rounds For Time (14 min Time Cap)

12 Deadlifts (45/35)

9 Hang Power Cleans

6 Shoulder to Overhead

 

Thursday Scores

WOD – 164.7

February 16, 2017
Durability 

Weighted Side Plank – Super Heavy for 30 Seconds x 1 set

Skill/Strength

Primer – A short intense mini-workout prior to a very intense anaerobic workout. A primer will activate the many systems of the body that provide energy and expel waste during intense workouts so that you can enter the WOD more capable and finish with a better time.

At very high effort, complete the following work prior to the WOD as your Primer.

15 to 20 Wall Ball (20/15) + 10 to 15 Calories + 5 to 10 Burpee Box Jumps

WOD

1 Round For Time

75 Wall Ball (20/15)

50 Calorie Row

25 Burpee Box Jumps (24/20) Rx+ 30/24

 

Scores from Wednesday

WOD – 164.6

February 15, 2017
Durability 

Band X Walk – 3 min

Skill/Strength

Option 1 – Figuring appropriate strict pull-up scales for the WOD to replace kipping Chest to Bar Pull-Ups and kipping Toes to Bar for those athletes who don’t yet have 2 strict Pull-Ups

Option 2 – Weighted Strict Pull-Ups – 5 sets of 5 reps

WOD

For Time

21-15-9

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

Chest to Bar Pull-Ups

—2 min rest—

21-15-9

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

Toes To Bar

 

Scores from Tuesday

WOD – 164.5

February 14, 2017
Durability 

Parallette Holds

Legs Straight or Knee Bent or Hanging on a Dip Bar – See how long you can hold for 1 set

Skill/Strength 

Handstand Push-Ups Skill Session

+

Deadlift Warm Up

WOD

12 min AMRAP

15 Deadlifts (225/155) Rx+ 275/185

21 Push-Ups (Rx+ HSPU)

50 Alternating Bodyweight Reverse Lunges (Rx+ 80 Reps)

 

Scores from Monday

WOD – 164.4

February 13, 2017
Durability 

Snatch Press AKA Klokov Press :)

3 sets of 10 Reps – Light load – Smooth reps – Minimal Struggle

Athletes who cannot smoothly from behind the head should use PVC and complete 3 sets of 15+ reps


That’s 286# for 1 Rep

Skill/Strength

Power Snatch + 3 Overhead Squats

Build to a Maximum for this Complex

WOD

3 Rounds For Time – Strict 17 Min TIME CAP!!!

15 Overhead Squats (95/65) Rx+ 115/75

75 Double Unders

15 Squat Cleans (95/65) Rx+ 115/75

15 Burpees

 

Scores from Sunday

WOD – 164.3

February 12, 2017
Durability 

Straddle Side Plank – 1 min per side x 2 sets

Skill/Strength 

Warm Up and Start

WOD

25 min AMRAP

5 Strict Pull-Ups

10 Pushups

20 Air Squats (Rx+ Thrusters 75/55)

30 AbMat Sit-Ups

40 Double Unders

 

Scores from Saturday

WOD – 164.2

February 11, 2017
Durability 

Backward Band X Walk – 2 min

Skill/Strength

Warm up the DB Movements

WOD

For Time

2 Rounds (Rx+ 3 Rounds)

20 Alternating DB Step-Ups (45/30) + 24/20″

10 DB Push Press

—3 min rest—

2 Rounds (Rx+ 3 Rounds)

40 DB Snatch (45/30) (20 per side, not alternating)

20 DB Box Circles (45/30)

 

Scores from Friday

WOD – 164.1

February 10, 2017
Durability 

1-Arm DB Overhead March – 90 Seconds Per Arm

Skill/Strength

Seated Box Jumps – Going High!

Working up to some challenging heights safely!

WOD

20 min AMRAP

20 DB Hang Squat Cleans (45/30) Rx+ 50/35

15 Box Jumps (24/20)

10 Burpees

 

Scores from Thursday

WOD – 164.0

February 9, 2017
Durability 

Weighted Single Leg RDL

2 sets of 10 reps per leg

Skill/Strength

Warm up & Start

WOD

2 min of Work – 6 min of Rest

8 Sled Lengths (45/25)

AMRAP AirBike Calories

 

Heat Times

Heat 1 – 0 – 8 -16 – 24

Heat 2 – 2 – 10 – 18 – 26

Heat 3 – 4 – 12 – 20 – 28

Heat 4 – 6 – 14 – 22 – 30

 

Scores from Wednesday “Chase”

WOD – 163.9

February 7, 2017
Durability 

Hollow Rock – 1 min

Arch Rock – 1 min

Skill/Strength

Warm Up and Review DB Movements

WOD

For Time

30 Alternating DB Reverse Lunges (45/30)

30 Calorie Row

—3 min rest—

30 DB Burpees (45/30)

30 Calorie Row

—3 min rest—

30 DB Thrusters (45/30)

30 Calorie Row

—3 min rest—

30 DB Sumo Deadlifts (45/30)

30 Calorie Row

 

Scores from Monday “Gracie” – Well done everyone!!!

1 2 3 4 154