Category Archives: WOD

All levels Part One: Learning a little bit more about the rowing machine Drag factor, what? 1) Press the “Menu/Back” button to turn on the machine and prompt the main menu page. 2) Select “More Options” 3) Select “Display Drag Factor” 4) Row about 5-10 strokes and a number will show on the screen fairly consistently. This number is your Drag Factor. 5) Spend 5 -10 minutes in your best drag feel (110 – 140). Part TWO: 4 sets: GHD hip extensions x 8 – 12 KB clean x 6 each arm Rope climb x 3 Part THREE: Back to the rower for 2000 m row at your premium drag factor and holding SPM under 28.  This workout should be 80% physical effort. Compare time and overall feeling to your previous 100% effort 2K.    

Fitness 10 minutes working on movements in workout 3 rounds for time: 100 skips 40 lunges 30 sit ups 20 horizontal ring rows 10 goblet squats Performance and Sport 10 minutes working on OHS (no rack) 3 rounds for time: 50 DU 40 lunges with plate 45/25 30 sit ups 20 push ups 10 OHS 95/65

Fitness Clean and Jerk technique 21-15-9 Burpee sand bag clean Box jumps Row for calories Performance 1-1-1-1-1-1-1 Clean and Jerk 21-15-9 Clean and Jerk @65% box jumps 24/20 Pull ups Sport 1-1-1-1-1-1-1 Clean and Jerk 21-15-9 Clean and Jerk 135/95 box jumps 24/20 Pull ups

Fitness 3 sets Pull ups x 3-5 (remove band or add load to achieve reps) Side plank hold x 30 seconds each 60 seconds of DU practice EMOM x 12 1 – 4 minutes row sprints x 30 seconds max calories 5-8 Push ups max reps x 30 seconds 9-12 Burpees max reps x 30 seconds Performance 3 sets Ring dips x 3-6 GHD sit up x 10-12 Pistols x 3-5 each leg EMOM x 12 1 – 4 minutes DU max reps x 30 seconds 5-8 Pull ups max reps x 30 seconds 9-12 Burpees max reps x 30 seconds Sport 3 sets CTB pull ups x 8-12 GHD sit up x 10-12 Handstand walk 10-15m EMOM x 12 1 – 4 minutes airdyne sprints x 30 seconds max calories 5-8 HSPU max reps x 30 seconds 9-12 Burpees max reps x 30 seconds