Category Archives: WOD

All levels Mobility 15 minutes Banded pigeon with torso rotation Banded high hamstring unleashing Foam roll upper back and lats Foam roll quads and hip flexors Conditioning 21 minute Row with rate increase First 6 minutes @20-22 SPM Next 5 minutes @22-24 SPM Next 4 minutes @24-26 SPM Next 3 minutes @26-28 SPM Next 2 minutes @28-30 SPM Last 1 minute @30 + SPM Record total distance travelled ***If anyone is feeling up for it try this one on the ski erg 🙂

All levels Teams of 2, one person working at a time, alternate as needed “Share the fight” 3 rounds for reps 2 minutes at each station Wall balls 20/14 SDHP 75#/55# Box jumps 20″ Push press 75#/55# Row calories Count total reps for score

Level 1 and fundamentals 3 sets DB Floor press x 10-12 KB swings x 20 (Heavy Russian) Conditioning 3 rounds for time 12 Burpees 250 m run100 skip rope revolutions Level 2’s Barbell floor press 3-3-3-3-3 Conditioning 3 rounds for time 12 DB Burpees 250 m run 50 DU    

Level 2 Strength Overhead Squats 3-3-3-3-3 Conditioning AMRAP x10 500 m row (buy-in) Then… 3 wall balls 20/14 3  pull ups 6 wall balls 20/14 6  pull ups and continue ladder until time is up. Level 1 and Fitness Strength 4 sets Front squats x 8-10 Supine ring rows x 10-12 Conditioning AMRAP x 10 minutes 400 m row (buy-in) Then 3 wall balls 14/10 3 KB swings 6 wall balls 14/10 6 KB swings and continue ladder till time is up.