All

Saturday WOD

In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1200 Meter Run or Row
100 Dumbbell Snatch
200 Squats
100 Burpees
1200 Meter Run or Row

All

Friday WOD

FITNESS AND PERFORMANCE WOD
A.
>>>>>>>
Five sets of:
Minute 1 Kettlebell Swings x 20-25 reps
Minute 2 Push-Ups x 10-15 reps @ 21X1
Minute 3 Box Jumps x 15-20 reps
Minute 4 Rest

B.
>>>>>>>
With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:
Wall Balls 20-10/14-8) x 10 reps
200 Meter Run

All

Thursday WOD

FITNESS WOD
A.
>>>>>>>
Four sets of:
Minute 1 Goblet Squats x 8-10 reps @ 3111
Minute 2 Ring Rows x 10-12 reps @ 2111
Minute 3 Side Planks x 30 seconds each side
Minute 4 Rest

B.
>>>>>>>
Complete as many rounds and reps as possible in 10 minutes of:
Run 200 Meters
10 Burpee Box Jump Overs


PERFORNANCE WOD

A.
>>>>>>>
Four sets, on the 4 minutes of:
Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
Pull-ups x Max reps

B.
>>>>>>>
Complete as many rounds and reps as possible in 10 minutes of:
155/105 lb. Power Clean x 10 reps
Burpees x 10 reps

All

Tuesday WOD

FITNESS WOD
A.
>>>>>>>
Three sets of:
Minute 1 Walking Lunge x 20 steps
Minute 2 Bottoms Up Single Arm Kettlebell Carry x 100 feet each arm (see video)
https://www.youtube.com/watch?v=dsh9lvh13xM
Minute 3 Double-Under Practice x 60 seconds
Minute 4 Rest

B.
>>>>>>>
In teams of two, partners alternate whole rounds to complete three each of:
25 Wall Balls
400 Meter Run


Performance WOD
A.
>>>>>>>
In 15 minutes complete three sets, not for time, of:
Pistols x 3-5 reps each leg
Rope Climb x 1-2 ascents
Double-Unders x 40-50 reps

B.
>>>>>>>
In teams of two, partners alternate whole rounds to complete three each of:
25 Wall Balls
400 Meter Run

Note if you did Performance or Fitness

All

Monday WOD

Fitness WOD
A.
>>>>>>>
Four sets of:
Minute 1 Turkish Get-Up x 2 reps Left
Minute 2 Turkish Get-Up x 2 reps Right
Minute 3 Pull-Ups x 6-8 reps @ 2110
Minute 4 Kettlebell Swing x 15-20 reps

B.
>>>>>>>
In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
Man-Makers x 5 reps



Performance WOD
A.
>>>>>>>
Every 2 minutes for 16 minutes:
1 Rep Heavy Jerk (Split or Power).....climbing in weight.

B.
>>>>>>>
In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
Burpee + Squat Clean Thruster x 5 reps (115/75)

*1 burpee + 1 squat clean thruster = 1 rep.

Note if you did Fitness or Performance

WOD

Hero WOD Eugene

Eugene Kostiuchenko was on duty conducting a traffic stop when he was fatally struck on Oct. 28, 2014 by a drunk driver on the northbound 101 Freeway in Camarillo, CA. He was 41.

Kostiuchenko had a degree in Near Eastern languages and spoke five, including Farsi and German. He was once a lieutenant commander in the Ukrainian military and met his wife Maura Kelley, an FBI agent, when he was sent to work with the agency on an international money laundering case. It was his love for Maura Kelley, his wife, that brought him to the United States. He was an avid kayaker, swimmer, and long distance runner, running for his agency in the Baker to Vegas race. He loved his family and animals.

Kelley said. there was no bad in Eugene. No evil. There was only good. He was the rock. He was our strength. Our foundation. He was the center of the circle, and we were enriched by his glow. He was my whole life. Kostiuchenko was an 11-year veteran of the Ventura County Sheriff Department.

Eugene
Row 1000 meters
-then
Kelley
5 Rounds
400m Run
30 Wall Balls
30 Box Jumps
-then-
Row 1000 meters

(If you don't have a rower substitute sumo-dealift high pulls (SDHP) with 45 pounds for men and 30 pounds for women. Bar or Kettle bell Shin to Chin.100 reps = 1000m row.)

WOD

WOD

Fitness WOD
A.
4 sets of:
Floor Press x 8-10 reps @ 20X1
Rest 45 seconds
Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
3- rounds for time of:
Shoulder to Overhead x 10 reps
Burpee Box Jump Overs x 10 reps
400 Meter Run

Performance WOD
A.
Push Press:
*Set 1 x 5 reps
*Set 2 x 3 reps
*Sets 3 - 6 x 1 rep
Rest 2-3 minutes between sets Increase weight as needed

B.
3 - rounds for time of:
Handstand Push-Ups x 10 reps
Pull-Ups x 20 reps
400 Meter Run

WOD

Fitness WOD

Fitness WOD

A.
4 sets of:
Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B.
3 rounds for times of:
400 Meter Run
Wall Balls x 20 reps
Kettlebell Swings x 20 reps
Rest 3 minutes
(Try and match or improve time for each round)



Performance WOD
A.
4 sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes
Increase weight as needed.

B.
3 rounds for times of:
400 Meter Run
Wall Balls x 20 reps
Kettlebell Swings (70/53) x 20 reps
Rest 3 minutes
(Try and match or improve time for each round)

When Posting, note in the comments section if you did Fitness or Performance.