Category Archives: WOD

Fitness and Performance 6 sets: Row for distance 60 seconds on: 90 seconds off EMOM x 12 5 Heavy russian swings 3 Burpees Sport 7 x 1: Snatch grip DL + Hang Snatch 3 x 5 Front Squat @80%    

Fitness 5 sets: 2 minutes on: 2 minutes off 20 sand bag front squats 60/45 + AMRAP DU Rest 5 minutes 5 sets: 2 minutes on: 2 minutes off 20 DB walking lunges + AMRAP Shuttle run Performance 5 sets: 2 minutes on: 2 minutes off 20 Front Squats @135/85 + AMRAP DU Rest 5 minutes 5 sets: 2 minutes on: 2 minutes off 20 DB lunges + AMRAP Shuttle run Sport T/TT 30 minute Row Record distance and intensity

Fitness 4 sets: Single arm/single leg DL x 6-8 each Rest 60 seconds Bench triceps dip x 12-15 Rest 60 seconds 45 seconds ring plank Rest 60 seconds 3-5 sets 400 m repeats Walk back to the start line Repeat until form or pace deteriorates Performance and Sport 3 x 10 DL @70% 3 x 10 Bench @70% 3-5 sets 400 m repeats Walk back to the start line Repeat until form or pace deteriorates

Fitness 3 sets: 2 min Row (cals) 1 min Rest 2 min AMRAP 10 wall balls + 30 SU 1 min Rest 2 min AMRAP 10 Ring rows + 10 push ups 1 min Rest 2 min AMRAP 10 Step ups + 10 V sits 1 min Rest Performance 3 sets: 2 min Row (cals) 1 min Rest 2 min AMRAP 10 wall balls + 10 DU 1 min Rest 2 min AMRAP 10 Pull ups + 10 push ups 1 min Rest 2 min AMRAP 10 Box jumps + T2B 1 min Rest Sport EMOM x 5 1 Power Snatch + 2 BTN PP @75% EMOM x 5 2 T&G Power clean + PJ @75% For time: 30 calorie row 20 STOH 115/75 10 Burpee over bar 30 wall balls 20 hang power clean 115/75 10 CTB pull ups