Category Archives: WOD

WOD NOTES How far can you go today? Fitness A) DB Shoulder press 4 x 8-12 B) DB lateral raise w/eccentric 3 x 6-8 C) Tate press 4 x 8-10 Then… “Death by wall balls” 2-4-6-8-10-12 and so on…. Performance 15 minutes Work up to heavy Jerk from the rack “Death by wall balls” 2-4-6-8-10-12 and so on…. Sport A) Snatch balance 5 x 1 B) Front Squats 5 @70% 4 @72% 3 @75% 2 @80% 1 @85% C1) Snatch grip Push press 4 x 5 D1) Chinese DB Row 4 x 10 D2) DB lateral raise + eccentric 4 x 6

WOD NOTES 2 quick little high intensity AMRAPs. Go hard today. Fitness 7 minute AMRAP 10 Goblet Squats 5 DU* *every round add 5 DU Rest 7 minutes 7 minute AMRAP 5 Push ups 10 Ring Rows 15 Hollow rocks Performance 7 minute AMRAP 7 OHS 95/75 3 CTB * *add 1 CTB each round Rest 7 minutes 7 minute AMRAP 4 Pistols 5 HSPU 6 T2B Sport Snatch EMOM x 10 5 sets @70%, 5 sets @75% HBBS 4 x 4 @70%

WOD NOTES Both partners complete 5 full sets, in an alternating pattern. Partner one completes the shuttle run before handing off to partner two. One shuttle run is 1/4 – 1/2 gym + full gym. Fitness and Performance Teams of 2, 5 RFT 250 m row or ski Single arm DB Push press x 5 each arm DB Goblet squats x 10 Shuttle run Sport Build up to 1 RM Snatch Build up to 1 RM Clean  

WOD NOTES Push/Pull day and a quick little burner… Increasing loads on the bench press and the pull downs. Fitness and Performance 4 sets Bench press x 8-10 (pause on chest) Rest 90 seconds Cable lat. pull downs x 12-15 (pause on ribs) Rest 90 seconds Crunch with arm activation x 12 (pause at hips) Rest 90 seconds For time: 21-15-9 KB Swings Burpees Sport Jerk recoveries 3 x 2 @90% 2 x 2 @100% 2 x 1 @110% 30 minutes (around the worlds) 400 m row 400 m ski 1 KM Assault bike Working at a talking pace the entire time