Category Archives: WOD

“Build your own workout” Start with one of the following: 2 K Row 1 mile Airdyne 1600 m ski Then pick 2 options from the following: 300 singles 100 DU 100 alternating rope waves 50 KB swings 30 Box jumps 24/20 30 slam balls 20/15 20 Burpees Finish with one of the following: 2 K Row 1 mile Airdyne 1600 m ski  

Fitness and Performance EMOM x 10 10 sand bag cleans 10 minute AMRAP 6 Wall balls 12 Mt. climbers (hands on ball) 50 skip rope Sport EMOM x 10 3 T&G power cleans (+load each set) 10 minute AMRAP 3 T2B 6 wall balls 30 DU

Fitness 5 K Row Notes for today’s effort: Take your goal for the 5 K then figure out the split required. Now row at said split as long as possible. When your split drops more than 10 seconds = Rest 3 minutes. Continue this process until you have completed the 5000 m. Record the number of sets and distance of each set. You’re on the way to a new 5 K PR 🙂 Performance and Sport 20 minute AMRAP option #1 5 HSPU 10 Pistols 15 Pull ups option #2 5 pull ups 10 push ups 15 air squats

Fitness  HBBS 4 x 8-10 reps 5 sets for max reps/calories: 30 seconds of rowing 30 seconds rest 30 seconds of wall balls 30 seconds of rest Performance HBBS 3-3-3-3-3 5 sets for max reps/calories: 30 seconds of rowing 30 seconds rest 30 seconds of wall balls 30 seconds of rest Sport Snatch DL w/2 pauses 3-3-3-3-3 Hang Snatch 2-2-2-2-2 50-70% HBBS 2-2-2-2-2 60-85%