Category Archives: WOD

Fitness and Performance Push press 3-3-3-3-3 For time: 30 wall balls 30 Horizontal ring rows 30 Russian step ups (15 R/15 L) 30 DB push press Sport 4 sets of complex 5 BTN push press + 3 OHS For time: 30 wall balls 30 CTB pull ups 30 pistols 30 DB snatches (alternating) 50/30

Fitness and Performance Front Squats 5 x 2 @80% (3 second pause) For time: 10 burpees 400 m run 10 burpees 250 m Sand bag run 25 kb swings 250 m Farmer carry 10 burpees 400 m run 10 burpees Sport 5 x 2 @80% (3 second pause) For time: 10 burpees 400 m run 10 burpees 250 m Sand bag run 45/30 25 KB swings 24/16 250 m Farmer carry 50/40 10 burpees 400 m run 10 burpees

Fitness and Performance 24 minute AMRAP 5 pull ups 10 push ups 15 air squats 50 DU 2 sets of : 5 pull ups 10 push ups 15 air squats 50 DU 3 sets of : 5 pull ups 10 push ups 15 air squats 50 DU Keep on this pattern until time is up Compare results to January 2013 Sport AM) For time: 2000 m row 50 bench press @135/75 2000 m row Every time the bench press is broken up = 10 air squat penalty PM) Olympic lift