Category Archives: WOD

WOD NOTES Triple chipper with a partner. Each person will complete the reps in an alternating pattern. Person one completes 25 skips then person two competes 25 skips, then continue down the chipper. Fitness  3 RFT: 25 single unders 20 walking lunges 15 sit ups 10 pushups 5 OH Squats 45/35 Performance 3 RFT: 25 double unders 20 walking lunges 15 sit ups 10 pushups 5 OH Squats 95/65 Sport Build to 1 RM HBBS Jerk recoveries 2 x 80%, 2 x 90%, 2 x 100%, 2 x 2 x 110% 4 sets of complex: Max strict HSPU + Max strict Pullups Rest 90 seconds 3 sets of complex: DB biceps curl x 8-12 + Band triceps kick back x 15-20 Rest 90 seconds  

WOD NOTES Single leg strength development. Fitness and Performance 3 sets Bulgarian split squats x 6 each Straight arm band pulldowns x 12 DB Trap raises x 6 each 5 min AMMAP 50 wall balls Rowing Sport Build to heavy complex Clean + 2 Hang cleans Front Squats 3/5-3/5-3/5-/3/5-3/5 @80%/75% 3 sets GHD hip extension x 12 Trap 3 raises x 5 w/pauses

WOD NOTES Building some explosive strength, and speed. It’s important the you move immediately from your last DL rep into the sled push. The rest today is equally important. Fitness and Performance 10 minutes Build up to your starting weight on the DL. 5 sets Dead lift x 3 Immediately into Sled push x back and forth Rest 2-3 minutes between sets increase loading on each DL set, sled remains empty today Sport Dynamic prep Prayer stretch x 60 sec Indian club circles x 20’s Boot straps x 6 Hang clean + Front Squat + Jerk Build up to 1 RM 5 sets of complex: Bench press x 5 Pendlay row x 8 Increasing loads on each set

WOD NOTES Testing your strict pulling endurance. Today’s workout is not for time, but the goal is to keep moving the entire workout. Keep a nice steady pace throughout the workout. Fitness  Back Squat 3-4 warmup sets then… 4 x 3 @80% NFT: 5 strict pull ups + 10 Step ups 4 strict pull ups + 15 Step ups 3 strict pull ups + 20 Step ups 2 strict pull ups + 25 Step ups 1 strict pull ups + 30 Step ups Performance group wear a weight vest