Category Archives: WOD

Fitness  15 minutes Working on DL mechanics Sets of 5-8 reps 4 sets for reps: 45 seconds Skipping 15 seconds Rest 45 seconds Ab mat sit ups 15 seconds Rest Performance Dead lift 8@55%, 6@65%, 4@75%, 2@85%, 1@95%, 2-3@100% “Annie” 50-40-30-20-10 DU Ab mat sit ups Sport Dead lift 8@55%, 6@65%, 4@75%, 2@85%, 1@95%, 2-3@100% 30 minute Row @65-75% Keeping SPM 20-26, working the proper slide Every 1000 m = 15 Burpee over erg @max effort  

Fitness 10 minutes: Clean and press technique work “CAM” 5 RFT: 15 step ups 12 Push press 9 V sits Performance and Sport 3 sets (NFT) 250 m row 1 length HS Walk 30 DU 5 sets of complex: 1 Clean + 2 Push press “CAM” 5 RFT: 15 box jumps 24/20 12 Push press 115/75 9 T2B

The Mighty Atom Trailer from Image Factory DC on Vimeo. Fitness 10 minutes: Front Squat technique x 3-5 reps 4 sets: One arm DB Rows x 10-12 each Banded reverse 90/90’s x 8-10 Hollow hold x 15-20 sec 5 min AMRAP 10 Heavy Russian swings 5 Burpees Performance 10 minutes: Work up to heavy 3 RM Front Squat 6 sets: 2 position snatch (Above knee/Floor) 5 min AMRAP 10 DB Snatch 40/30 5 Burpee CTB pull ups Sport EMOM x 5 3 Front Squats @85% 6 sets: 2 position snatch @75% (Above knee/Floor) For time: 10-8-6-4-2 DB snatch 50/35 5-4-3-2-1 Burpee MU

Fitness and Performance “Partner’s in crime” 20 minute AMRAP Teams of 2, 500 m row 400 m run 30 Wall balls 20 Russian KB swings 10 alternating burpee box jumps 5 partner assisted strict pull ups 2 Buddy carry’s across gym One person start with run, the other starts with row, then all work is divided working through the chipper Sport 8 minute AMRAP 5 Power Snatch 135/95 10 CTB Pull ups 15 wall balls 30/20 Dead lifts 10@55%, 8@65%, 6@75%, 4 @85%, 2 @95% Max reps @90%