Category Archives: WOD

Fitness and Performance Push press 3-3-3-3-3 Rest 5 minutes 15 minute AMRAP 1000 m row then… 5 Burpees 10 Horizontal Ring rows 20 Mt. Climbers Sport C&J 3 sets x 2 @80% Rest 5 minutes 15 minutes to complete ladder 10 snatch @75/55 8 snatch @95/65 6 snatch @115/75 4 snatch @135/85 2 snatch @155/95 With time remaining build 1 RM Compare to Feb.08.2014    

We have new Rebel Bench mark WOD today:   Make sure to thank AJ for your tight gluts and quads tomorrow 🙂  Fitness  4 sets: DB Split Squats x 5-8 each Banded reverse fly’s x 12’s Plank hold x 30-45 sec 21-15-9 Sand bag Squats Rowing (cals) Performance 15 minutes Work up to heavy 3 RM Back Squat “AJ” 21-15-9 Back Squats 135/95 Rowing (cals) Sport WOD Throwdown WOD #4 15 minute AMRAP 4 Wall balls 3 T2B 2 Dead lifts 185/135 1 HSPU 8 Wall balls 6 T2B 4 Dead lifts 185/135 2 HSPU …and so on…keep multiplying reps each additional round    

Fitness 5 sets for times: 500 m row + 12 push ups Rest 3 minutes Record the differential  Performance For times: 500 m row + 21 push ups 500 m row + 15 ring dips 500 m row + 9 HSPU 500 m row + 15 ring dips 500 m row + 21 push ups Rest 3 minutes between efforts Record the differential Sport Rest day Prep for WOD Throwdown WOD#4

Fitness and Performance 4 sets of complex: Single arm + single leg KB DL x 8-10 each leg Bent over BB Row x 5-8 Skipping practice x 30 – 45 sec Rest 60 seconds For time: 10-9-8-7-6-5-4-3-2-1 Pull ups KB swings Between each movement = 20 DU or 60 SU Sport 5 sets: Deficit Snatch grip DL x 3 *Narrow the grip on each rep: Snatch grip – clean grip – DL grip 5 sets: Pendlay Row x 3 For reps 0-5 minutes: 800 m row + AMRAP Burpees 5-10 minutes: 800 m row + AMRAP Thrusters 95/65