Category Archives: WOD

Fitness and Performance 3 sets: Goblet squats x 6 (3 sec pause) One arm DB Row x 8-10 each Plank hold x 45 seconds 5 x 3 minute AMRAP 3 Burpees 6 Wall balls 9 KB swings Work:Rest = 3:1 Start each set where you left off. Sport “pick your pleasure” pick 3, any order you want for time: 1 mile Run 1 mile Row 1 mile Airdyne 1 mile Ski  

Fitness and Performance Fight gone bad 3 sets for max reps 60 seconds of wall balls 60 seconds of SDHP 75/55 60 seconds of box jumps 20″ 60 seconds of Push press 75/55 60 seconds of Rowing 60 seconds of Rest Sport Power clean 3-3-3-3-3 50-65% 1 Hang power snatch + 3 OHS 1-1-1-1 50-70% HBBS 3-3-2-2-2 60-85%

Fitness Rowing 6 sets x 2 minute clock 3 sets @26 SPM 2 sets @30 SPM 1 set @30+ SPM Rest exactly 2 minutes between sets Record total distance traveled Performance and Sport 4 sets for times: 15 power snatch 75#/55# 15 calorie airdyne 15 T2B 15 burpees Rest 3 minutes between sets Mix the order every set. Set #1 order as written Set #2 Airdyne-T2B-Burpees-Snatch Set #3 T2B-Burpees-Snatch-Airdyne Set #4 Burpees-Snatch-Airdyne-T2B Record record each time separately.

Fitness  15 minutes working up to a heavy 5 RM Front Squats 21-15-9 Goblet or Sand bag squats Ab mat sit ups Performance 15 minutes working up to a heavy 1 RM Front Squats 21-15-9 Front squats 135/95 (no rack) Pull ups Sport Snatch high pulls off blocks 3-3-3 @90% Snatch off blocks 3-3-2-2-1-1 50-85% HBBS 3-3-3-3-3 60-75%