Category Archives: WOD

All levels Teams of 4, Gauntlet format, one person starts completes reps then moves to second movement second person starts and only moves forward after person one completes reps 3 rounds each person for time 5 pull ups 10 box jump overs 15 KB swings 20 wall balls Then as a group complete 1000 m row and 100 burpees ***you can only perform burpees while rower is moving. Box Fitness 20 – Sport 24 KB Fitness 12kg/16kg – Sport 20kg/24kg WB Fitness 10/14 – Sport 14/20 with 10′ target

  Fitness Front Squat 3-3-3-3-3 EMOM x 10 Even minutes 10 DB snatch Odd minutes 10 Bench dips Performance 7 sets 1 power clean + 1 front squat (off blocks above knee) EMOM x 10 Even minutes 5 hang power cleans @65% Odd minutes 25 DU or 10 cal airdyne Sport 7 sets 2 position clean (floor/hang) EMOM x 10 Even minutes 5 power cleans 135/95 Odd minutes 10 ring dips  

 Fitness Single leg RDL w/DB x 6-8 each 1/2 turkish get up x 3 each side flutter kicks x 30 8 minute AMRAP 5 renegade rows 20 walking DB lunges Performance 10 minutes to warm up Rowing and paralette shoot through 2000 m row Every 500 m perform: 10 paralette shoot throughs 20 wall balls 50 Skip rope revolutions or 20 DU Sport 10 minutes to warm up Shoulder press – Push press – Push jerk 4 x 5 minute rounds Unbroken pull ups Run 400 m Max reps of STOH 115/75 2 minutes rest between rounds Score pull ups and STOH separately

All levels “Pick your poison” Choose one part A then pair it with part B Every 6 minutes perform the circuit x 5 sets rest with time remaining A) All levels 500 m row 400 m run 400 m ski 25 calorie airdyne B) Fitness 25 Sit ups 25 Wall balls 25 push ups 25 Pull ups 50 Mt climbers B) Sport and Performance 25 T2B 25 HSPU 50 DU 25 pull ups 20 pistols Make a plan before the workout starts and stick to it!  You must pick minimum 3 from A and 3 from B.