Category Archives: WOD

Fitness and Performance For time 250 m row 40 pull ups 500 m row 60 push ups 750 m row 80 sit ups 1000 m row 100 air squats Sport 5 sets: 2 position clean @65% (floor, above knee) For time Elizabeth (power) 21 – 15 – 9 Power Cleans 135/95 Ring dips  

Fitness Front Squats 4 x 10 4 sets of complex: 2a) Russian steps ups x 10 each 2b) TRX Cossacks 3 x 20 Core bonus w/partner: 3 sets of circuit Russian twist x 20 Leg toss x 6 (3 position) Performance Front Squats 3-3-3-3-3 Push press 5-5-5-5-5 Sport Pause Front Squats 5 x 3 @75% (5 sec) Snatch grip push press 5 x 5 @75% Back extensions 3 x 15    

Fitness and Performance 4 sets: 60 seconds Rowing cals 30 seconds Rest 60 seconds KB swings 30 seconds Rest 60 seconds Push press 75/55 30 seconds Rest 60 seconds Plank 30 seconds Rest Sport Rest Day

Fitness Back Squats 5-5-5-5-5 150-120-90-60-30 SU Between each set 10 burpees and finish with 10 burpees Performance Back Squats 5-5-5-5-5 50-40-30-20-10 DU Between each set 10 burpees and finish with 10 burpees Sport 5 sets: 3 position Snatch @70% (floor, above knee, high hang) 50-40-30-20-10 DU (UB) Between each set 10 burpees and finish with 10 burpees *every time you trip add 1 burpee to the final set of 10