Category Archives: WOD

WOD NOTES Friday gymnastics and movement day. Have some fun and lets make fitness feel like play today. Fitness 3 sets Jefferson curl x 3 Bridge ups x 6 Pancake x 45 sec E2MO2M x 18 minutes Slow Bear crawl x 2 lengths Ring plank hold x 45 seconds Sit in deep squat w/sand bag x 60 sec Performance  3 sets Jefferson curl x 3 Bridge ups x 6 Pancake x 45 sec E2MO2M x 18 minutes HS hold (face wall) x 30-45 sec L sit x 30-45 sec Sit in deep squat w/sand bag x 60 sec Sport 3 sets Jefferson curl x 3 Bridge ups x 6 Pancake x 45 sec E2MO2M x 18 minutes Free Stand handstand x 30 seconds L sit  x 30-45 sec Single arm KB deep squat hold x 30 sec each side

WOD NOTES Two little chippers today. Fitness Dynamic prep Boot straps x 6 Band good mornings x 12 3 position calf raises x 6’s For time 50-40-30-20-10 Air Squats 100-80-60-40-20 SU Rest 5 minutes Then… For time 25-20-15-10-5 KB swings Ab mat sit ups Performance Dynamic prep Boot straps x 6 Band good mornings x 12 3 position calf raises x 6’s For time 50-40-30-20-10 Air Squats DU Rest 5 minutes Then… For time 25-20-15-10-5 KB swings 24/16 Ab mat sit ups Sport Dynamic prep Indian club circles x 12 Russian baby makers x 5 Prayer stretch x 45 sec Empty bar warmup Muscle snatch + Power snatch + BTN push press + drop snatch + sotts press 7 sets Snatch Doubles 70-85% 5 sets Clean + Push press + Jerk 3 RFT 20 Calorie Assault bike 10 OHS @115/75

WOD NOTES This will be a good test of your overhead pushing endurance. Be smart with your sets and keep the rest brief. Remember to breathe, this one is going to be a lung burn. Fitness and Performance Dynamic prep Indian club circles x 12 Band pec release x 30 sec Band row + external rotation x 6 15 minutes Build up to heavy Push press Then use % for the intervals For times 500 m row + 10 STOH @65% Rest 3 minutes 500 m row + 15 STOH @55% Rest 3 minutes 500 m row + 20 STOH @50%  

WOD NOTES Assistance work followed by some quick cardio intervals. Fitness and Performance Dynamic prep Inchworm x 3 reps Band triangle hip release x 30 seconds Boot straps x 6 reps 3 sets Single leg KB DL x 6 each Elbows out ring row x 12 Hollow rocks x 15 E2M02M x 3 (18 minutes) 10 Calorie Assault Bike 15 Calorie Ski Erg 20 Calorie Row Sport Dynamic prep Prayer stretch x 30 sec Biceps opener 5/5/5/5 Indian club circles x 12 5 sets C&J doubles @60-80% Clean Pulls 4 x 3 @110% Front Squat 4 x 3 @70-85% 3 sets GHD hip extension x 12 HS walk x 30 feet Rest 2 minutes Cardio finisher: 400 m Run @70% 250 m Run @80% 400 m Run @70% 250 m run @90% 400 m run @70%