Category Archives: WOD

All levels x 3 for reps 60 seconds Airdyne 60 seconds rest 60 seconds Ski erg 60 seconds rest 60 seconds sled push (low/high) 60 seconds rest 60 seconds Row 60 seconds rest 60 seconds DU 60 seconds rest

Fitness Back Squats 3-3-3-3-3 For time: 12-9-6 KB swings Burpees Rest 6 minutes For time: 12-9-6 KB swings Burpees Performance and Sport Back Squats (Heavy) 10 x 1 @93% For time: 12-9-6 KB swings 32/20kg Burpees Rest 6 minutes For time: 12-9-6 KB swings 32/20kg Burpees Review June 3 2014 results

Fitness and Performance 15 minutes: Work up to heavy 8 RM Dead lift “Annie” 50-40-30-20-10 DU Ab mat sit ups Sport 15 minutes: Work up to heavy 8 RM Dead lift 12 minute AMRAP 15 Burpee box jumps 24/20 30 thrusters 95/65 10 burpee box jumps 30/24 20 thrusters 115/75 5 burpee box jumps 36/30 10 thrusters 135/95      

Increase loading over last week 3 sets: Single arm single leg KB DL x 6-8 each Sand bag hip press x 6-8 (5 sec pause at top) Ring support x 30 – 45 sec 8 minute AMRAP 5 Burpee box jumps overs 10 DB Push press 15 Horizontal ring rows Performance Front Squats (32X1) 4 @50%, 4@55%, 6@55%, 6@55%, 4@60%, 4@60% 3 rebound jumps after each set 8 minute AMRAP 5 Burpee box jumps overs 10 DB Snatch 50/30 (alternating) 15 Pull ups Sport Front Squats (32X1) 4 @50%, 4@55%, 6@55%, 6@55%, 4@60%, 4@60% 3 rebound jumps after each set 3 RFT: 5 Squat Cleans @70% 50 DU Rest exactly 2 minutes then… 4 RFT: 6 GTOH 135/95 12 CTB Pull ups