Category Archives: WOD

Fitness DB waiter lunges x 20 (10 R, 10 L) Biceps curl x 12 -15 Hip thrust with sand bag x 6 temp0=21X2 4 minute clock x 3 20 KB swings 400 m run AMRAP Burpees Rest 3 minutes between efforts Performance Push press 3-3-3-3-3 4 minute clock x 3 20 KB swings 400 m run AMRAP Burpees Rest 3 minutes between efforts Sport Push press 3-3-3-3-3 For time: 800 m run 20 burpee box jump overs 400 m run 15 burpee box jump overs 250 m run 10 burpee box jumps overs

Fitness and Performance 3 sets of 10 Dead lifts @75% EMOM x 12 minutes Min 1-4 = Wall balls x Max reps x 30 seconds Min 5-8 = Row Sprints x 30 seconds Min 9-12 = Burpees x Max reps x 30 seconds Sport 10 x 2 Dead lifts @75% + band tension EMOM x 12 minutes Min 1-4 = Row sprints x 30 seconds Min 5-8 = HSPU x Max reps x 30 seconds Min 9-12 = Burpees x Max reps x 30 seconds

Fitness and Performance Teams of 2, One person running the other completes the couplet 22 minute AMRAP 250 m run 5 Dead lifts @50% 10 box jump overs 20″ Sport 15 minutes to establish 1 RM Snatch 15 minutes to establish 1 RM Clean and Jerk

Fitness Level 1 and Level 2 goals sheet 2 sets x max UB push up 3 sets x max UB pull up test 2 sets x Hanging knee tuck For time: 100 SU 40 calorie row 60 Ab mat sit ups 80 Wall balls 100 SU Performance 3 x Skin the cats 3 x Shoulder taps with wall support x 6 3 x CTB pull ups x max UB For time: 100 DU 80 Wall balls 20/14 60 KB swings 24/16 40 Burpees Compare to October 2013 Sport 3 x Skin the cats 3 x HS walk max distance 3 x Bar MU x 3-5 For time: 100 DU 80 Wall balls 20/14 60 KB swings 24/16 40 Burpees Compare to October 2013