Category Archives: WOD

Fitness 3 sets: DB push press x 6-8 reps Banded reverse fly’s x 6’s (W-T-Y) Skipping practice x 30 seconds EMOM x 18 DB Thrusters x 8 – 12 reps Pull ups x 5 – 8 reps DU x 20 – 30 reps One movement per minute Performance and Sport Buy in: Flight Simulator Or 5 minutes of Triple under practice 4 mixed sets for times 15 Power snatch 75/55 15 Calorie Airdyne 15 T2B 15 Calorie Row Rest 3 minutes between each set Record time of each set

Fitness and Performance 6 x 500 m row Rest 3 minutes between each set How hard should I push? Take your 2 K race pace then subtract 2-5 seconds off your split This is now your goal for today’s effort Example: 7 minute 2K = 1:45 split – 2 – 5 seconds = 1:43 – 1:40 average pace If in doubt take your pace numbers off the Level’s sheets. Sport Rest  

Fitness 4 sets (NFT) Band reverse fly’s x W-T-Y Horizontal ring rows (feet on box) x 5-8 Hollow hold (on bar) x 15-20 sec 5 RFT 10 Burpees 20 Russian swings 30 Mt. Climbers Performance and Sport 3-6 sets of complex 1 Bar MU + 2 CTB + 3 T2B Add one rep each set until failure 5 sets 3 position Snatch @65-75% 3 sets for reps 40 seconds DB Snatch 50/35 20 seconds Rest 40 seconds Box jumps 24/20 20 seconds Rest 3 sets for reps 30 seconds Strict HSPU 30 seconds Rest 30 seconds Ring dips 30 seconds Rest  

Fitness 4 sets: DB Walking lunges x 20 steps Single arm/Single leg KB DL x 6-8 reps Sand bag hip press x 6 (3 sec pause at top) 5 sets for reps 40 sec Row (cals) 20 sec Rest 40 sec Wall balls 20 sec Rest 40 sec DU 20 sec Rest Performance and Sport 5 sets of complex: 5 SG BTN PP + 3 OHS 5 sets for reps: 40 sec Pistols 20 sec Rest 40 sec Airdyne 20 sec Rest 40 sec Heavy Russian swing 20 sec Rest