WOD Blog2019-09-11T18:20:45-04:00

WOD BLOG

Daily workouts, news and information

1303, 2020

Friday, March 13th, 2020

Strength

3 Sets
30-45sec Handstand Hold
*Rest 15-30sec*
10 Push Press (+lbs) [pause 1sec at top]
*Rest 2min Between Sets*

Conditioning

10min EMOM
3 Devils Press (50/35)
4 Double DB Front Rack Lunges (50/35)
5-7 Toes to Bar

MOVE

2ROUNDS

AMRAP 5mins
45secs rowing
10x squats
5/5x db snatches

rest 90secs

AMRAP 5mins
45secs skipping
10x medball cleans
5/5x single arm push presses

rest 90secs

1203, 2020

Thursday, March 12th, 2020

Gymnastics

5 Sets
5 Strict Weighted Pull-ups/10 Strict Pull-ups
30m Farmer Carry (+lbs)
15-20 Sit-ups [feet on bench w/ abmat]
*Rest 2min Between Sets*

Conditioning

4 Rounds
15 Deadlifts (225/155)
15 Burpee Box Jumps (24/20)

1103, 2020

Wednesday, March 11th, 2020

Strength

Back Squats
4×6 (+lbs)

Conditioning

4 Rounds
3min AMRAP
25 Touch & Go Sprints
Max Calorie Assault Bike
*Rest 90sec Between Rounds*

Move Program

E2MOM FOR 30MINS

1:20x sit ups with feet on bench
10x burpees

2: 20x G2OH
10x burpees

3: 30x medball russian twist
10x burpees

1003, 2020

Tuesday, March 10th, 2020

Gymnastics

12min EMOM
1. 20-30sec Ring Support Hold
2. 20-30sec Chin-up Hold
3. 20-30sec Ring Dip Hold
4. 30sec Hollow Hold

Conditioning

50 Pistol Squats
50 Hang Power Cleans (135/95)
50/40 Calorie Row
50 Floor Press (135/95)

903, 2020

Monday, March 9th, 2020

Weightlifting

15min EMOM
1 Power Snatch (+lbs)
20 Double Unders

Conditioning

16min E4M
200m/150m Ski
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Box Jumps (24/20)

MOVE

EMOM 25MINS
1: 20x KB swings
2: 15-20x push ups
3: 15-20x DB box step ups (24/20)
4: 20/20x mountain climbers
5: 20-40s wall sit

803, 2020

Sunday, March 8th 2020

Conditioning

In teams of 2:

3-3-6-6-9-9-12-12-15-15-18-18-21-21
Burpees [no jump]
Box Jumps (24/20)
Double DB Hang Power Cleans (50/35)

*Leap Frog Style*

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