Category Archives: WOD

Fitness “Times square” For time: 50-40-30-20-10 Calories rowing Air squats Single unders  Performance “Times square” For time: 50-40-30-20-10 Calories rowing Air squats Double unders Sport “New years count down” 5 rounds for time 3 HSPU 6 DB hang squat cleans 12 Pull ups 24 DU

Fitness EMOM x 20 Even minutes DB push press x 6-8 Odd minutes x 30 seconds of rowing (cals)| Score is heaviest weight of DB and total calories on rower 3 sets: V sit ups x 8-12 Rest 60 seconds TRX or Ring rows x 8-12 Rest 60 seconds Focus on feet and hands moving in unison for V ups Ring rows should be slow controlled on the negative and quick on the positive Performance and Sport EMOM x 20 Even minutes BB Bench press x 3-5 Odd minutes unbroken DU x 45 seconds Score is heaviest load on bench and total # of unbroken DU 3 sets: GHD sit ups x 15 Rest 60 seconds Accumulate 30 seconds of HS hold Rest 60 seconds

All levels For time: 50-40-30-20-10 Wall balls KB swings Box jumps Repeat from 3 months ago, review your results and use this as a “tester”.

All levels For time: 800 m row + 40 pull ups 600 m row + 60 push ups 400 m row + 80 sit ups 200 m row + 100 air squats  If for some reason you need to wait for a rowing machine, start your next body weight movement then row when machine is available complete the required meters then continue where you left off.