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WOD Thursday, April 27, 2017

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PERFORMANCE
.
A) Every 3:30 for 3 sets:
6 Seated Box Jumps 30/24
150m Farmers Carry 53/35
.
B) 8 min AMRAP:
4 Deadlifts 255/185
32 Double Unders
.
FITNESS
.
A) Every 3:30 for 3 sets:
6 Box Jumps/Plate Jumps
150m Farmers Carry 44/26
.
B) 8 min AMRAP:
4 Deadlifts 155/105
32 Double Unders
.
FIT CAMP
.
A) 3 Rounds of:
1 minute Mountain Climbers
1 minute Side Plank (20 on/10 off X2)
1 minute Side to side heel touches
.
B) 3 Rounds of:
800 m Row
40 Ring Rows
20 DB Snatch (10/ each side)

WOD Wednesday, April 26, 2017

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PERFORMANCE
.
A) Every 2 mins for 4 sets:
6 Back Squats
.
B) 4 Rounds for Time:
15 Toes to Bar
9 Deficit Handstand Push ups 6”/4”
3 Rope Climbs
.
FITNESS
.
A) Every 2 mins for 4 sets:
6 Back Squats + 45 sec Plank Hold
.
B) 4 Rounds for Time:
15 GHD Sit ups or 30 ABMAT Sit ups
9 DB Seated Shoulder Press
9 Strict Pullups
.
FIT CAMP
.
A) Death by Burpee: Max out at 15 minutes. If you reach max before 15, complete last full round for the remainder of the 15 minutes
.
B) For time:
500 m Row
50 Wall Balls
400 m Row
40 Wall Balls
300 m Row
30 Wall Balls
200 m Row
20 Wall Balls
100m Row
10 Wall Balls

WOD Monday, April 24, 2017

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PERFORMANCE
.
A) 20 min AMRAP:
100 DB Snatches 50/35
80 Calorie Row
60 Burpees
40 Ring Muscle ups
.
B) 3 sets alternating between:
30 sec of Isometric Hanging Knee Raise Hold
30 sec Rest
30 sec of Isometric Row Hold on bench
90 sec Rest

FITNESS
.
A) 20 min AMRAP:
100 DB Snatches 50/35
80 Calorie Row
60 Burpees
40 Ring Muscle ups
.
B) 3 sets alternating between:
30 sec of Isometric Hanging Knee Raise Hold
30 sec Rest
30 sec of Isometric Row Hold on bench
90 sec Rest
.
FIT CAMP
.
A) EMOM 8:
8 Kettlebell Swings + 8 Goblet Squats
.
B) Every 4 minutes for 6 sets:
150 m Row
25 Air Squats
ME Single Unders or Double Unders

Team WOD Saturday, April 22, 2017

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On a 36 minute running clock…

6 mins to complete an 800m run then Max Repetitions of DB Hang Squat Cleans

Then,

5 mins to complete a 600m Run then Max Repetitions of Burpees

Then,

4 mins to complete a 400m Run then Max Repetitions of Wall Balls

Then,

3 mins to complete a 200m Run then Max Repetitions of DB Push Press

**Performance uses 35/20# Dumbbells and 20/14# Medicine Balls

** Fitness uses 25/15# Dumbbells and 14/10# Medicine Balls

**Partner A will complete the full interval while Partner B is resting then, Partner A will rest while partner B will complete the full interval. You will continue that pattern until both partners complete all 4 intervals.

WOD Friday, April 21, 2017

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PERFORMANCE
.
A) 10 min EMOM:
1-3 Snatches
.
B) 10 min AMRAP:
9 C2B Pullups
15 Power Snatch 75/55
21 Air Squat
.
FITNESS
.
A) 10 min EMOM:
2 Hang Snatch + 2 Overhead Squat
.
B) 10 min AMRAP:
9 Pullups
15 Hang Power Snatch 55/35
21 Air Squat
.
FIT CAMP
.
A) EMOM for 12 minutes
12 Weighted Step Ups
12 Weighted Situps
.
B) For time:
1 mile Run
100 Burpee Double Hops
100 Air Squats

WOD Thursday, April 20, 2017

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PERFORMANCE
.
A) 3 Rounds for Reps:
Prowler Push 75’Low/75’ High
50 Double Under
15 Front Squats 115/75
Max Effort Toes 2 Bar
**Rounds are 4 min of work/2 min of rest
.
B) 3 Rounds for Quality:
15 Back Extensions
1 min Weighted Plank Hold
.
FITNESS
.
A) 3 Rounds for Reps:
Prowler Push 50’Low/50’ High
100 Single Under
15 Front Squats 75/55
Max Effort ABMAT Sit ups
**Rounds are 4 min of work/2 min of rest
.
B) 3 Rounds for Quality:
15 Back Extensions
40 sec Weighted Plank
.
FIT CAMP
.
A) 3 Rounds of:
1 minute Plank
1 minute Hollow Hold (20 on/10 off X2)
1 minute Flutter Kicks
.
B) 6 Rounds for time:
16 Wall Balls
16 DB Snatch
16 Sumo Deadlift High Pulls

WOD Tuesday, April 18, 2017

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PERFORMANCE
.
A) Every 90 sec for 5 sets:
1 Power Clean + 1 Hang Clean + 1 Push Jerk
.
B) For Time:
50 Medicine Ball Cleans 20/14
25 Push Jerks 155/105
50 Medicine Ball Cleans 20/14
.
FITNESS
.
A) Every 90 sec for 5 sets:
1 Power Clean + 1 Hang Clean + 2 Front Squats + 2 Push Press
.
B) For Time:
40 Medicine Ball Cleans 14/10
20 Push Press 95/65
40 Medicine Ball Cleans 14/10
.
FIT CAMP
.
A) 5 sets of:
4 minute AMRAP
150’ Prowler Push
100 Situps
20 Goblet Squats
ME Jumping Pullups
.
B) EMOM for 12 minutes (6 sets/each)
15 DB Push Press
:30 second DB Row Isometric Hold

WOD Monday, April 17, 2017

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PERFORMANCE
.
A) For Time:
1,500m Row
50 Handstand Push ups
50 Kettlebell Snatches 53/35
1,000m Row
35 Handstand Push ups
35 Kettlebell Snatchess 53/35
500m Row
20 Handstand Push ups
20 Kettlebell Snatches 53/35
.
FITNESS
.
A) For Time:
1,200m Row
45 Push ups
45 Dumbbell Snatches 35/20
800m Row
30 Push ups
30 Dumbbell Snatchess 35/20
400m Row
15 Push ups
15 Dumbbell Snatches 35/20
.
FIT CAMP
.
A) Every 90 seconds for 4 sets each:
ME Burpee Box Jumps in 1 minute
ME Back Extensions in 1 minute
ME Lunges in 1 minute
.
B) Every 4 minutes for 4 sets
3 minutes ON/ 1 minute OFF
300 m Run
ME Situps with time remaining

Team WOD Saturday, April 15, 2017

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Partner WOD Saturday

PERFORMANCE

A) 18 min AMRAP:
25-50-75-100
Burpee Box Jump Over 24/20
Toes 2 Bar
Kettlebell Swings 53/35
**Break up reps however you see fit

Rest 5 mins

B) 1.5 mile run for time
**Alternate every 400m with your partner

FITNESS

A) 18 min AMRAP:
25-50-75-100
Burpee Step ups 24/20
ABMAT Sit ups (2 x’s the reps)
Kettlebell Swings 44/26
**Break up reps however you see fit

Rest 5 mins

B) 1.25 mile run for time
**Alternating with a partner run 400m, 400m and 200m