Category Archives: WOD

Fitness and Performance Compare to Dec.27.2013 results With a Partner 1000 m row 100 air squats 1000 m row 100 sit ups 1000 m row 100 jumping pull ups 1000 m row 100 push ups Sport 10 x 100 m Sprint Walk back to start 3 minute AMRAP x 3 sets 20 UB DU 2 CTB pull ups 20 UB DU 4 CTB pull ups 20 UB DU 6 CTB pull ups etc… Rest 1 minute between sets and continue where you left off

Fitness 4 sets, DB waiter lunges x 6-8 each Rest 60 seconds Russian KB swings x 12-15 Rest 60 seconds Scissor kicks x 20 Rest 60 seconds 4 sets for reps: 60 seconds of wall balls 60 seconds of Rest 60 seconds of Sit ups 60 seconds of Rest Performance and Sport 5 sets of complex: Increasing loads on barbell 1 Clean 2 Front Squats 1 50′ Sled push 150/100 Rest as needed between efforts

Fitness 4 sets: BB RDL’s x 5-8 Rest 60 seconds TRX/Ring rows x 8-10 Rest 60 seconds For time: 3000 m row 100 SU interruptions every 4 minutes Performance 4 sets: BB RDL’s x 5-8 Rest 60 seconds Strict pull ups x 8-10 Rest 60 seconds For time: 3000 m row 50 DU interruptions every 3 minutes Sport AM) For times and # of DU: 10 burpees 400 m run AMRAP DU in 60 seconds Rest 4 minutes then 15 burpees 400 m run AMRAP DU in 60 seconds Rest 4 minutes then 20 burpees 400 m run AMRAP DU in 60 seconds PM) Olympic lifting

Fitness and Performance Back Squats 5 x 2 @85% 4 sets, increasing loads Alternating DB biceps curl x 8-12 BB “scull crushers” x 12 – 15 Plank hold x 45 – 60 seconds Rest 60-90 seconds between each movement Sport Back Squats 5 x 2 @85% MU progressions: False grip pulls 3 x 6 Support to lowers 3 x 6 (negatives) Hollow to superman on high rings 3 x 12 10 minutes of light aerobic effort @60% -Row -Jog -Skipping rope -Airdyne