Category Archives: WOD

Fitness and Performance 3 sets: Back Squats @50% 10-12 GHD hip extensions x 10-12 60 seconds of skipping practice EMOM x 10 10 KB swings 5 burpees Sport Back Squats @65% 10-10-10 Snatch off blocks (above knee) @65% 3-3-3-3-3 Halting Snatch DL (above knee – hip) @80% (of snatch) 3-3-3 OHS @65% 3-3-3-3-3  

All levels 15 minutes of practicing the power clean “The chief” 3 minute AMRAP x 5…rest 60 seconds after each set 3 power cleans 6 push ups 9 air squats  Sport level: 135/85 Performance level: @65% Fitness level: loading based on experience

Fitness For time: 100 skip rope 200 m row 400 m run 200 m row 100 skip rope 2 minutes rest 10 push ups 20 Slam balls 30 KB swings 20 Slam balls 10 push ups 2 minute rest 100 skip rope 200 m row 400 m run 200 m row 100 skip rope Sport and Performance For time: 100 DU 250 m run 500 m row 250 m run 100 DU 2 minutes rest 10 HSPU 20 DB snatches 30 pull ups 20 DB snatches 10 HSPU 2 minute rest 100 DU 250 m run 500 m row 250 m run 100 DU

Fitness Front squats 3-3-3-3-3 @ 75%3 second pause at bottom AMRAP’s 3 minutes WB 2 minutes KB swings 1 minute Burpees Rest 4 minutes 1 minute Burpees 2 minutes KB swings 3 minute WB Sport and Performance OHS 3-3-3 @ 75% 3 second pause at bottom Hang Snatch 2-2-2 @ 65% 4 sets for times and load 5 TnG Power clean 250 m row Rest 3 minutes