A.

Health:

Every 2:30 x 6 Sets:

Push Press

5,4,5,4,5,4; Waveloading

*Athletes can rebound these repetitions or reset between repetitions 

Fitness + Performance: 

Every 2:30 x 6 Sets:

Push Jerk

5,4,5,4,5,4; Waveloading

*Athletes can rebound these repetitions or reset between repetitions 

B.

Health WOD:

3 Sets: 4 Min On / 2:00 Off

Set 1) 

3 Rounds of “DT” (75/55)

Into 

Max Cal Row

Set 2)

2 Rounds of “DT” (75/55)

Into 

Max Cal Row

Set 3) 

1 Round of “DT” (75/55)

Into 

Max Cal Row

Fitness WOD:

3 Sets: 4 Min On / 2:00 Off

Set 1) 

3 Rounds of “DT” (95/65)

Into 

Max Cal Row

Set 2)

2 Rounds of “DT” (135/95)

Into 

Max Cal Row

Set 3) 

1 Round of “DT” (155/105)

Into 

Max Cal Row

Performance WOD:

3 Sets: 4 Min On / 2:00 Off

Set 1) 

3 Rounds of “DT” (115/85)

Into 

Max Cal Row

Set 2)

2 Rounds of “DT” (165/115)

Into 

Max Cal Row

Set 3) 

1 Round of “DT” (205/135)

Into 

Max Cal Row