Category Archives: WOD

Fitness 1000 m row @75% effort Rest 4 minutes 12 minute AMRAP 3-6-9-12-15-18-21- etc… Push ups TRX/Ring rows Rest 4 minutes 1000 m row @ 50% effort (flush)  Performance 1000 m row @85% effort Rest 4 minutes 12 minute AMRAP 3-6-9-12-15-18-21- etc… Bench press @ 65% Pull ups Rest 4 minutes 1000 m row @50% effort (flush) Sport 10 minutes working on hip mobility and kipping practice 5 rounds: 15 wall balls 25 DU 3 MU Rest 2-3 minutes between efforts 10 minute flush and roll session  

Fitness and Performance Dead lifts 10-10-8-8-6-6 Maintaining perfect posture for each rep is key today, this is an increased “time under tension”…keep it tight!! 8 sets on Rower: 10 easy strokes then Power 10 Rest 2 minutes Record the split times on last stroke Goals:  Men Sub 1:35 Women Sub 1:50 Sport Rest day  

Fitness and Performance 3 sets: Bulgarian split squats x 6-8 each leg Single arm/single leg DB press x 10-12 each Skipping rope practice x 60 seconds For time: 400 m run 25 DB push press 100 ab mat sit ups 25 DB push press 400 m run Sport 5 min : 5 min x 5 500 m row 400 m run AMRAP DU Compare to June results

Fitness and Performance Start the clock: 7 minute AMRAP 5 push ups 10 TRX/Ring rows 15 air squats When the clock reaches 15 minutes start: 7 minute AMRAP Rowing M When the clock reaches 30 minutes start: 7 minute AMRAP 3 burpees 6 kb swings 9 wall balls Sport Thrusters 5-5-3-3-1-1-1 When the clock hits 15 minutes start: 7 minute AMRAP 3-6-9-12-15-18 Thrusters 100/65 CTB pull ups When the clock reaches 30 minutes start: 1500m Row = max effort compare to Jan. 11 2014