Category Archives: WOD

All levels Teams of 2, For time: Both working at the same time, both complete all reps 1000 m row + 10 suicide sprints 750 m row + 8 suicide sprints 500 m row + 6 suicide sprints 250 m row + 4 suicide sprints Sprints are 1 length of gym floor divided in 2 equal parts

Fitness 3 sets: 10 Renegade rows 9 TRX reverse flys (W-T-Y) 20 Partner medicine ball situp pass Teams of 2, 3 sets each Alternating rounds 250 m row 50 m sand bag front carry 60#/30# 50 skips or 25 DU Performance 10-15 minutes: working on gymnastics skill of your choice 7 minute AMRAP .5 mile airdyne or 10 calorie ski 100 m sand bag front carry 90#/60# Sport Warmup 3-5 sets with empty bar Power position with jump x 1 Hang power snatch (power position) x 1 Hang power snatch (power position) + overhead squat x 1 Full snatch x 1 5 x @50-80% 3 position Snatch Floor-above knee-high hang OHS 3-3-3-3-3

All levels 20 minute AMRAP 400 m run AMRAP Pull ups Workout starts with run… Record total # of pull ups and # of sets In case of heavy rain = option 2 For time: 600 m row 40-30-20 Wall balls KB swings 400 m run

Fitness  5 rounds for times: 400 m row 12 push ups 3 minute rest Performance For times Row 500 m 21 Push ups Rest 3 minutes Row 500 m 15 Ring dips Rest 3 minutes Row 500 m 9 HSPU Rest 3 minutes Row 500 m 15 Ring dips Rest 3 minutes Row 500 m 21 Push ups Record times and weight on bar Sport Warm up 3-5 sets with empty bar Power position with jump x 1 Hang power clean (power position) x 1 Hang power clean (above knee) x 1 Hang power clean (below knee) x 1 Power clean + front squat x 1 Full clean x 1 5 x @50-80% 3 position clean Floor-above knee-high hang Front Squats 3-3-3-3-3