Category Archives: WOD

Fitness and Performance 20 minute AMMAP E2MO2M 10 wall balls Record total distance Sport 20 minute goat session Pick 2 movements and alternate E2MOM Reps will be given based on experience and difficulty  

Fitness and Performance 4 sets DB bulgarian split squats x 6-8 each Rest 60 seconds BB push press x 8-10 Rest 60 seconds 60 seconds DU practice 10 minute AMRAP 10 Heavy russian swings 5 burpees 100′ shuttle run Sport 15 minutes Establish 3 RM C&J 20 seconds max between reps, no touch and go 10 minute AMRAP 5 DL @225/155 + 100′ shuttle run Add 1 DL on each additional set

All levels Teams of 2, 4 rounds each for time, Both athletes complete all sets/reps Alternating work/rest 250 m row 15 wall balls 10 burpees 250 m run Example: Athlete 1 rows 250, athlete 2 is resting Athlete 2 rows 250, athlete 1 is resting Athlete 1 performs 15 wall balls, athlete 2 is resting Athlete 2 performs 15 wall balls, athlete 1 is resting And so on….  

Fitness and Performance 4 sets: Bench press x 5-8 Rest 60 seconds Horizontal ring rows x 8-10 Rest 60 seconds V sits x 8-12 3 sets for reps 60 seconds box jump overs 60 seconds DB push press 60 seconds DU 60 seconds Rest   Sport 4 sets: 1a) Bench press x 5-8 1b) Strict ring pull ups x 3-6 For time: 21-15-9 Rowing calories HSPU