Category Archives: WOD

Fitness and Performance For time: 10-9-8-7-6-5-4-3-2-1 Pull ups 1-2-3-4-5-6-7-8-9-10 Push ups Between each set = 15 air squats Sport 15 minutes Work up to heavy  Snatch 15 minutes Work up to heavy C&J      

Fitness  “Rebels gone bad” 3 rounds for reps 60 seconds DB push press 60 seconds weighted jump squats 60 seconds KB swings 60 seconds Burpees 60 seconds Rowing Cals 60 seconds Rest Performance “Rebels gone bad” 3 rounds for reps 60 seconds push press 75/55 60 seconds Box jumps (step down) 24/20 60 seconds Power cleans 75/55 60 seconds Burpees 60 seconds Rowing Cals 60 seconds Rest Sport WOD Throwdown event #1 21-15-9 Hang power cleans 95/65 Burpee over bar Thrusters 95/65

Fitness 4 sets: DB walking lunges x 20 steps Single leg bridge hold x 6 each (21×5) DU practice x 45 seconds Rest 90 seconds For time: 50-40-30-20-10 Skaters Flutter kicks Performance 30 minute AMMAP Rowing Sport 5 sets: Snatch balance x 1 RM 5 sets: 2 position Snatch @75% 3 – 5 sets of ring complex Strict MU + 20 sec support + 10 sec L sit + Negative Rest 1-2 minutes between sets Bonus Gymnastic WOD: 100 feet HS walking Every time you stop = 3 strict supinated CTB

Fitness  Back Squats 4-4-4-4-4 7 RFT: 10 wall balls 10 Horizontal ring rows Performance Back Squats 5×4 @75% 7 RFT: 10 Wall balls 20/14 10 Pull ups Sport Back Squats 5×4 @75% “WOD Throwndown Event 1 Tester” For time: 400 m row + 9 burpees over bar + 9 thrusters 95/65 300 m row + 7 burpees over bar + 7 thrusters 95/65 200 m row + 5 burpees over bar + 5 thrusters 95/65