Category Archives: WOD

Fitness Push press 5-5-5 increasing loads 5-5 @70% Teams of 2, Ab mat med ball pass over box x 25 each Burpee box jumps x 25 each Partner wall balls x 25 each Calories on rower x 25 each Sport and Performance 7 sets of increasing loads: Snatch grip dead lift + Snatch pull + Full snatch Teams of 2, Ab mat med ball pass over box x 25 each Burpee box jumps x 25 each Partner wall balls x 25 each Calories on rower x 25 each  

Fitness 8 minute AMRAP 3 strict pull ups 10 V sit ups Rest 3 minutes 6 minute AMRAP 3 push ups 10 box step ups Rest 3 minutes 4 minute AMRAP 3 Burpees 10 KB swings Performance and Sport in 15 minutes establish 1 RM Thruster For time: 10-9-8-7-6-5-4-3-2-1 Thruster’s with 50% of today’s 1 RM For time: 5 rope climbs 20′

2 rounds of: Partner workout Both working at the same time and resting at the same time 60 seconds of wall balls 60 seconds rest 60 seconds of plank on rings 60 seconds of rest 60 seconds Reverse lunges with sand bag 60 seconds of rest 60 seconds of sled push (if rain, sub rowing machine) 60 seconds of rest Score is total reps for both athletes, Stopping on ring support subtract 1 point for every second

All levels Accumulate 5 minutes of plank support on rings Accumulate 5 minutes of hip mobility (band, lacrosse, roller) Fitness 5 rounds for time 100 rope revolutions 20 Wall balls 14/10 **Wall balls must be performed unbroken, 6 burpee penalty for stopping or dropping Performance 5 rounds for time 10 DU 20 Wall balls 20/14 **Wall balls must be performed unbroken, 6 T2B penalty for stopping or dropping Sport 5 rounds for time 30 DU 20 Wall balls 20/14 DU and Wall balls must be performed unbroken to count…manage your rest accordingly DU penalty = start over WB penalty = 6 T2B