Category Archives: WOD

Fitness and Performance 5 sets of complex: Sand bag shoulders (2R/2L) + agility sprint 8 minute AMRAP 15 KB swings 15 ab mat sit ups 100′ sand bag carry Sport 5 sets of complex: Snatch + 2 OHS + 3 level box jump Add weight on each OHS, set boxes @30/24 – 36/30 – 40/36 8 minute AMRAP 5 CTB pull ups 10 OHS 95/65 30 DU  

Fitness 4 sets: Dead lifts x 8-10 4 sets: Medicine ball russian twists x 20 (10 each side) 4 minute AMRAP 5 pull ups + 10 push ups + 15 air squats 4 minute Rest 4 minute AMRAP 5 pull ups + 10 push ups + 15 air squats  Performance 4 sets: Dead lifts x 5-8 4 sets: Medicine ball russian twists x 20 (10 each side) 4 minute AMRAP 5 HSPU + 10 pistols + 15 pull ups 4 minute Rest 4 minute AMRAP 5 HSPU + 10 pistols + 15 pull ups Sport Rest Day  

Fitness and Performance 3 sets: DB push press x 5-8 reps Band reverse fly’s x 18’s (I-T-Y) 30 seconds DU practice For time: 60 calorie row 50 wall balls 40 burpees 30 kb swings 20 box jumps 10 pull ups Sport 1000 m row Rest 3 minutes 750 m row Rest 2.5 minutes 500 m row Rest 2 minutes 250 m row Rest 2 minutes 750 m row Compare the 2 – 750 m row efforts

Fitness and Performance 250 m run Rest 2 minutes 400 m run Rest 3 minutes 800 m run Rest 3 minutes 400 m run Rest 2 minutes 250 m run Compare the 400’s and 250’s Sport 15 minutes: 1 RM Snatch 15 minutes: 1 RM C&J