Category Archives: WOD

Fitness 10 minutes working on clean mechanics 5 rounds for time: 7 heavy russian swings 12 Box jumps or step ups 50 single skips Performance 10 minutes working up to heavy power clean 5 rounds for time: 7 power cleans @ 60% of today’s effort 12 Box jumps (step down) 24″/20″ 30 DU Sport Work up to a Heavy Power clean 5 rounds for time: 3 power cleans 155#/105# 25 feet HS walk 6 pistol squats

Fitness Push press 5-5-3-3-3 Alternating for time: 10 -1 Burpees 1 – 10 Wall balls Performance Push press 5-5-3-3-3 10-9-8-7-6-5-4-3-2-1 of each for time: 10 -1 HSPU 1 – 10 Pull ups Sport Hang power snatch 3-3-3-3-3 60-70% C&J (2 cleans + 1 jerk) 1-1-1-1-1 60-80% Push press (BTN) 3-3-3 50-70%

All levels For time: Calories 10-20-30-40-50-40-30-20-10 Work:Rest = 2:1 After each piece rest 1/2 the time. Choice of equipment: Level 1 = Rower Level 2 = Ski Erg Level 3 = Airdyne  

Fitness and Performance 6 sets for reps/calories 30 seconds Rowing 30 seconds Rest 30 seconds BB Pushpress 75/55 30 seconds Rest 30 seconds Airdyne 30 seconds Rest 30 seconds DU 30 seconds Rest 30 seconds Burpees 30 seconds Rest Sport Snatch 2-2-1-1-1 T&G power snatch @60% 3-3-3-3-3 Jerk (from rack) 2-2-2-2-2 60-80%