Category Archives: WOD

WOD NOTES Some pulling strength followed by conditioning work. Fitness 4 sets One arm DB Row x 10 each Rest 60 seconds Band lat pull downs x 12 Rest 60 seconds For time 1 K Assault bike 40 Wall balls 750 m ski 30 Wall balls 500 m row 20 Wall balls Performance Weighted pull ups 3 x 3 Then…. One attempt at max rep strict pull ups For time 1 K Assault bike 40 Wall balls 20/14 750 m ski 30 Wall balls 20/14 500 m row 20 Wall balls 20/14 Sport Indian club circles x 20 Band row w/external rotation x 6 each Frogger stretch x 60 sec Snatch 3 x 1 @60%* Clean and Jerk 3 x 1 @60%* *we are focused on technique this week, keep it smooth and work your positions HBBS 3 x 3 @75%

WOD NOTES Some body building to start off this training session. Followed by two very different conditioning pieces based off your level off programming. The fitness MetCon is all about pacing the burpees and racing on the rower, go hard and get those meters up. Our Performance group will be testing some muscular endurance under fatigue. Time to start building the ring and bar volume. Fitness 4 sets Bench press x 6-8 reps Incline DB chest press x 10-12 reps V sits x 10-15 reps 8 minute AMMAP Row Every 400 m = 10 burpees Performance 4 sets Bench press x 6-8 reps Incline DB chest press x 10-12 reps Rest 2 minutes between sets 4 RFT 10 Ring dips 20 T2B 30 DU Sport Power Snatch 3 x 1 @70% Power clean 3 x 1 @70% Front Squat 3 x 3 @70%

WOD NOTES This one comes to you from the Cascade classic online qualifier. Good luck ya’ll… Fitness 10 minute AMRAP 7 Deadlifts 135/115* 50 Single unders *DL loading increase 20/10# each round Performance 10 minute AMRAP 7 Deadlifts 185/135 * 40 DU *DL loading increase 20/10# each round Sport Snatch Work up to your opener Then… 3 sets at same load Clean and Jerk Work up to your opener Then… 3 sets at same load

WOD NOTES Working on some overhead pressing today. And some gymnastics strength work. Fitness 4 sets Single arm + single leg DB shoulder press x 10 each Band triceps kickbacks x 12 Rest 60 seconds 3 sets Pull up negatives x 3 Top down w/pause pushups x 3-5 V – Ups x 10-15 Performance E2MO2M x  5 sets 1 Strict press + 2 Push press 3 sets Strict CTB x 6-10 Strict ring dips x 5-8 V – Ups x 10-15 Sport Dynamic prep Wall clock x 6’s Band reverse fly w/external rotation x 8’s Indian clubs x 20’s Snatch Work up to 2 RM HBBS with 3 sec pause at bottom 2 sets of 4 @75% 2 sets of 4 @80%