Category Archives: WOD

WOD NOTES Pace the row accordingly today. Maintaining an efficient SPM is key. These short intervals should be UB. Fitness  4 sets DB push press x 8-10 Band reverse fly’s x 15 Russian baby makers x 30 sec 3 sets For times 400 m row 12 DB Thrusters 8 Burpees Rest 1:1 Performance 15 minutes Build to a heavy 3 Push press This is not a max effort, we just want you to feel a load heavier that what you will be using in the MetCon 3 sets For times 500 m row 12 Thrusters 95/65 8 bar facing burpees Rest 1:1 Sport Rest Day Mobilize, active recovery and eat well  

WOD NOTES Long interval session today. You have 2 minutes to complete the necessary calories. Alternating cardio pieces every 2 minutes. Fitness and Performance E2MO2M x 4 sets 10 calorie Assault bike 15 calorie Ski Erg 20 calorie Row Core finisher NFT 5 sets 10 Hollow Rocks 10 Supermans Sport 5 sets Snatch balance + OHS AHAP 5 sets of complex Panda Pull + Hang Snatch 4 sets GHD hip extensions x 12 Bottoms up pistols x 12 (alternating) Biceps curl x 10

WOD NOTES Higher rep squats for monday. Followed by some intervals. Fitness and Performance Back Squats 10-10-8-8-6-6 EMOM x 12 1 = 15 Wall balls 2 = 12/10 Calorie Row 3 = Sled push x 2 lengths 100# Sport HBBS 10-10-8-8-6-6 EMOM x 12 1 = 10/8 Cals on Assault bike 2 = 20 wall balls 20/14 3 = Sled push x 2 lengths 150#

WOD NOTES Pick two movements that are a weakness and we will perform a specific number of reps or time based on your experience. Fitness and Performance “Goat Day ” EMOM x 20 Odds = goat one Evens = goat two Sport Dynamic prep Indian club circles x 20’s Perfect stretch x 45 sec Band reverse fly’s x 15’s Empty bar prep Muscle snatch + Power snatch + snatch + Snatch balance + sotts press Snatch + Snatch Balance work up to @75% 5 sets Power Clean + Push press + Jerk Split jerk press 5-5-5-5 5 sets HBBS doubles @70-80%