Category Archives: WOD

Fitness 4 sets Alternating DB shoulder press x 12 Broad jump x 6 (5 feet/4 feet) Final day of pull up challenge 5 rounds for time 10 KB swings 5 Burpee bench jump overs Performance 4 sets complex DU x 10-20 unbroken Ring dips x 3-6 HS hold x 20 seconds For time 25 ab mat sit up med ball toss 10 lbs 20 DB snatches 40/30 10 Burpee Box jump overs 24″ Sport 4 sets complex DU x 40-50 unbroken MU x 3-6 HS walk x 10-15 m For time “Sprint Chipper” 21 GHD med ball sit ups 20/14 15 snatches 125/75 9 Burpees Box jump overs 30″

Fitness 5 rounds for total reps AMRAP 3 minutes 20 Push ups 30 TRX low rows 40 sit ups 50 air squats Rest 3 minutes **start each set where you left off   Performance 5 rounds for total reps AMRAP 3 minutes 20 Pull ups 30 Push ups 40 Sit ups 50 Air Squats Rest 3 minutes ***start each set where you left off   Sport 15 minutes of mobility practice 30 minute recovery row Work on consistent split and SPM SPM 20-26

Fitness 4 sets TRX reverse fly’s x 9 (I-T-Y) 1 clean + 6 single leg DL with knee drive Pull up challenge reps Week 6, Day 2 Teams of 2, alternate rounds, 5 each 10 burpees 20 DB push press 30 mt. climbers  Performance Front Squats 3-3-2-2-1-1 For time 500 m row 20 pull ups 40 walking lunges with KB’s 24/16 20 pull ups 500 m row Sport Front Squats 3-3-2-2-1-1 For time 500 m row 20 CTB pull ups 40 walking lunges with bar over head 95/65 20 CTB pull ups 500 m row

Fitness 4 sets Reverse lunge rotational sand bag clean x 10 each Ring row x 10-12 Plank hold x 45 sec 10 min AMRAP 100 m sand bag carry 10 sand bag ground to shoulder 10 sand bag squats 25 skip rope (10 DU) Performance 3 sets for technique Practice kipping efficiency x 6-12 Wall climbs x 3 Split Jerk 2-2-1-1 5 min AMRAP 5 burpees 5 ring dips Sport 3 sets for technique CTB pull ups x 10-12 (unbroken) HS walk x 10-15 m Skin the cat x 3-5 (controlled) Split Jerk 2-2-1-1 5 min AMRAP 5 burpees 5 ring dips ***use a muscle up to get on rings if you have the skill