Category Archives: WOD

All levels Teams of 3, 1 mile run together 100 burpees 150 KB swings 200 ab mat sit ups 250 air squats Break up reps as needed, one person working at a time      

Fitness and Performance 10 minutes OHS technique work 5 sets: 40 seconds of DB snatch 40/25 20 seconds Box jumps 24/20 Rest 60 seconds 4 sets: 60 seconds Rowing calories 60 seconds plank hold 60 seconds shuttle runs (recovery pace) Sport 10 minutes: Work up to a moderate OHS Positional corrections as needed 5 sets: 40 seconds of DB snatch 50/35 20 seconds Box jumps 24/20 Rest 60 seconds 6 sets: 45 sec on : 15 sec off Even sets 5 CTB pull ups x AMRAP DU Odd sets 5 Ring dips x AMRAP DU

Fitness and Performance 3 x 10 Back Squats 4 x 8 Strict BB press 8 minute AMRAP 10 wall balls 10 burpees Sport 3 x 10 Back Squats @75%  8-8-8-8 Strict BB press 8 minute AMRAP 10 DB Thrusters 40/25 250 m row

All levels 4 sets: 30 seconds couch stretch (each) 30 seconds thoracic openers GHD hip extensions x 10-12 TRX pistol squats x 3-5 (each) 12 minute Goat session Pick 2 movements that challenge you and perform EMOM Reps will be given based on difficulty and experience