Category Archives: WOD

Fitness and Performance 5 rounds each Teams of 2, Alternating work 10 Heavy russian swings 250 m row 10 HR push ups Sport 5 rounds each Teams of 2, Alternating work 6 hang power cleans 135 250 m row 6 HSPU

Fitness and Performance 3 sets: 2 minutes steady state rowing (2K + 5) 30 seconds row hard (goal pace – 1) 30 seconds skip rope 30 seconds air squats 60 seconds rest 500 m row Rest 2:30 500 m row Rest 2:15 500 m row Rest 2 minutes 500 m row Rest 1:45 500 m row Rest 1:30 Today’s pace 2K – 3 Sport 10 minutes: Working up to today’s heavy Snatch For time: 10 Snatch @65% 50 wall balls 20/14 25 CTB pull ups 50 wall balls 20/14 10 Snatch @65%  

Fitness and Performance 4 x 20 handstand hamstring stretch (toes on box) 3 x banded reverse fly’s (W-T-Y) x 18’s 3 x 20 bar monkey hang with scapular contraction 5 sets of complex: In 90 seconds complete the following bench press + AMRAP Pullups Rest 2 minutes Bench press = 10-10-8-8-6 Sport 15 minutes: MU drills and skills Options will be given during class 7 sets: Clean + FS +100′ sled push 150# Compare to April 11 2014

Fitness and Performance MOB: 4 x 20 seconds Box shoulder stretch 3 x 30 seconds ankle mobility 3 x 30 seconds hamstring release 3 sets: 20 seconds supine hollow hold 20 seconds superman hold 60 seconds speed ball work 60 seconds rest 8 minute AMRAP DU 10-20-30-40-50-60-70-etc.. + 100′ Farmer carry