Category Archives: WOD

WOD NOTES: Last month we started playing around with the clean. Today we continue with some additional practice. Timing, speed and hip drive should be starting to feel a bit better. But do not increase loading until the lift starts to feel second nature. Be patient this process can take weeks, months and years to really get comfortable. Fitness 15 minutes Power clean technique work 8 minute AMRAP 15 Russian swings 5 Box jumps/step ups Performance 15 minutes Build up to heavy 3 Power clean 8 minute AMRAP 5 Power cleans 115/75 10 Box jumps Sport EMOM x 10 Odds = 3-5 pistols each Evens = 8-12 GHD Sit ups For times: 6 x 400 m ski erg Rest 1:1  

WOD NOTES: How’s your pushing power? We have a spicy pushing complex then finishing off with a little descending rep MetCon with wall balls and strict pulling. Fitness Earthquake Bench press 5-5-5-5-5 For time 10! Wall balls *Bent over DB Rows *pick a DB weight that you can complete 8-10 reps with Performance Bench press 3-3-3-3-3 + Strict HSPU 1-2-1-2-1 10! Wall balls 20/14 Strict Pull ups Sport Floor Press 3-3-3-3-3 + Strict deficit HSPU 1-2-1-2-1 10! Wall balls 30/20 Strict CTB Pull ups

WOD NOTES: Today is all about having some fun, challenging yourself and building friendships. 3-2-1 GO!!  

WOD NOTES: Explosive Monday… Fitness Dead lift 3-3-3-3-3 + Hurdle jumps 1-1-2-2-3 12 minute AMRAP 15 wall balls 20 hanging knee raises 30 DU or 50 SU Performance Dead lift 3-3-3-3-3 + Hurdle jumps 1-1-2-2-3 12 minute AMRAP 5 push press 95/65 10 box jumps 24/20 15 T2B Sport Dead lift 3-3-3-3-3 + Hurdle jumps 1-1-2-2-3 12 minute AMRAP 5 push press 115/75 10 box jumps 24/20 15 T2B