Category Archives: WOD

WOD NOTES: Thursday we re-test the back squat. Our training volume will drop dramatically this week. Stay focused on your squat mobility, eat and sleep well. Fitness Push press 5 x 5 4 sets: Goblet squats x 12 reps One arm DB Rows x 10 reps Hollow rocks x 10 reps Rest 60-90 seconds between movements Performance Push press 5 x 5 Back Squats 3 x 1 @95% Sport 20 minutes Working 3 position Snatch (above knee, below knee, floor) Keep it light and fast, technical day Jerk Balance 5 x 3 @50-60% HBBS 3 x 1 @95%

WOD NOTES: Today’s effort will put each class up against the last for a top distance. All members will cycle intervals on the ski erg. Changing as many times as needed to keep the intensity high. Minimum pull for each athlete = 200 m All levels 30 minute AMMAP Ski erg relay

Fitness and Performance Teams of 2, alternating work as needed 4 RFT 500 m row 40 DU 30 Wall balls 20 Sit ups 1o Push ups Sport Clean and Jerk 5 x 1 @90% Front Squats 5 x 2 @85% BTN Push press 5 x 3 AHAP 3 sets for reps 20 seconds max cals Airdyne 40 seconds max T2B 60 seconds Rest Score = total reps + cals

  WOD NOTES: Some interval work today. Fitness and Performance 5 sets for reps 3 minute clock 250 m row Then… AMRAP 10 KB Swings 10 Burpees Rest 3 minutes Sport 5 sets for reps 3 minute clock 250 m row Then… AMRAP 10 KB Snatch 20kg/12kg 10 Burpees Rest 3 minutes