Category Archives: WOD

Fitness and Performance Teams of 2 or 3 5 minute AMRAP x 4 3 Box jumps overs 6 DB push press 9 Air squats One person working at a time, must complete all movements before tagging off   teams of 3 complete 50 DU each set, teams of 2 complete 25 DU each set, divided anyway, 10 burpee penalty for not completing DU Rest 3 minutes between sets Sport 10 minute Snatch prep 5 minute AMRAP 30 wall balls 30 burpees 30 wall balls 20 burpees 30 wall balls 10 burpees Rest 5 minutes 12-9-6 For time OHS 135/85 CTB Pull ups Rest 5 minutes Start where you left off 5 minute AMRAP 30 wall balls 30 burpees 30 wall balls 20 burpees 30 wall balls 10 burpees

Fitness For time 250 m row 15 KB swings 25 burpees 15 KB swings 500 m row 15 KB swings 25 burpees 15 KB swings 250 m row Performance For time 250 m row 15 KB swings 24/16 25 burpees 15 KB swings 24/16 500 m row 15 KB swings 24/16 25 burpees 15 KB swings 24/16 250 m row Sport 18 minute AMRAP 15 box jumps 24/20 12 push press/push jerk 115/75 9 T2B

Fitness 5 sets: 60 sec : 120 sec 12 reverse sandbag lunges + AMRAP DU Rest 10 minutes 5 sets: 120 sec : 120 sec 20 Sand bag front squats + AMRAP rowing (cals) Performance 5 sets: 60 sec : 120 sec 10 front rack BB lunges 95/65 + AMRAP Row (cals) Rest 10 minutes 5 sets: 120 sec : 120 sec 10 BB front squats 135/85 + AMRAP DU Sport 5 minutes DU practice 5 minutes Handstand walking practice 5 minutes Box jump practice 5 minutes T2B practice 5 minutes MU practice 10 minutes Shoulder mobility Instructions will be posted in the gym.  

Fitness 3 sets Lunge stance single arm DB press x 6-8 each arm Rip trainer Paddle board row x 12 each DU practice x 45 seconds Start the clock 300 m row + 20 DB Push press 25/15 Rest 3 minutes 300 m row + 15 DB Push press 30/20 Rest 3 minutes 300 m row + 10 DB push press 40/25 Stop the clock Record times to complete each effort Performance Strict BB Shoulder press 8-5-3-3-3 Start the clock 400 m row + 20 Push press/jerk 95/65 Rest 3 minutes 400 m row + 15 Push press/jerk 115/75 Rest 3 minutes 400 m row + 10 push press/jerk 135/85 Stop the clock Record times to complete each effort Sport Rest Day