Category Archives: WOD

Fitness Sand bag complex x 5 Rotational reverse lunge cleans x 12 (alternating) Shoulder to shoulder thrusters x 10 Lateral plank pulls x 8 60 seconds of DU’s Rest 2 minutes Work through each movement without stopping Performance EMOM x 10 EVENS: 10 calorie row or ski ODDS: 20 KB swings 24/16 Rest 2 minutes EMOM x 10 EVENS: 10 calorie airdyne ODDS: 30 second hand stand hold Sport Jerks 3-3-3-3-3 @60-80% Clean 3-3-3-3-3 @60-80% Front Squats 3-3-3-3-3 @60-80%

Fitness 15 minutes to find 5 RM benchpress Weighted Triceps Bench dips 4 x 5-8 Hollow rock 12-12-12 Rest 30-45 seconds between each set, Performance 15 minutes to establish 5 RM Benchpress Weighted Ring dips 5-5-3-3 Strict K2E 8-8-6-6 Rest 30-45 seconds between each set, Sport 5 sets of complex Increasing loads 12 Deadlifts 9 Hang Cleans 6 Push Jerk 60 seconds of DU Rest 3 minutes Record weight on the bar and # of DU If you drop the bar = no rep

Fitness Teams of 3, 5 rounds for time 600 m ski 150 skip rope 45 kb swings 30 Box jumps  Performance Teams of 3, 5 rounds for time 750 m row 90 DU 45 power cleans 95#/65# 30 Box jumps 20″ Note for team workout: One person working at a time, Sport Snatch 3-3-3-2-2-2-1-1 @50-80% Clean and Jerk 3-3-3-2-2-2-1-1 @50-80% Optional Squats HBBS 5-4-3-3-3 @50-70%

Fitness 4 sets Sand bag clean and press x 10 Russian step ups x 10 each leg 10-9-8-7-6-5-4-3-2-1 DB Push press TRX/Ring rows with feet elevated Performance 4 sets of complex w/KB: 5 Russian swing (right then left) 4 Cleans (right then left) 3 Jerks (right then left) Rest 60-90 seconds between sets 10-9-8-7-6-5-4-3-2-1 DB Split cleans 30#/15# Pull ups Sport 2 hand KB clean and Jerks 5-5-5-5-5 Work up to heavy KB’s 10-9-8-7-6-5-4-3-2-1 DB Split cleans 40#/20# Pull ups