WOD BLOG

Weightlifting

Strict Press
4×5 (+lbs)

*No Barbell Option*
Double DB Strict Press
4×5 (+lbs)

Conditioning

8-7-6-5-4
Deadlifts (275/155)
Strict Handstand Push-ups
30 Double Unders

*No Barbell Option*
8-7-6-5-4
Double KB Deadlifts (32/24) x2
Strict Handstand Push-ups
30 Double Unders

Conditioning

In teams of 2:

4 Rounds
21 Double DB Deadlifts (50/35)
7 Burpees

Immediately into;

6 Rounds
14 Double DB Power Cleans (50/35)
7 Burpees

Immediately into;

12 Rounds
7 Double DB Push Jerks (50/35)
7 Burpees

*I go, you go*

Conditioning

30min EMOM (30sec On/30sec Off)
1. 30ft Touch & Go Sprints
2. Forearm Plank
3. Ring Rows
4. Calorie Assault Bike
5. Sit-ups
6. KB Goblet Squats (24/16)

Weightlifting

Split Jerk
5×3 (+lbs)

*No Barbell Option*
Double DB Split Jerk
5×3 (+lbs)

Conditioning

4 Rounds
2min AMRAP
50 Double Unders
10 Power Cleans (135/95)
Max Burpees
*Rest 1min Between Rounds*

Gymnastics

12min EMOM
1. 1-3 Strict Muscle-ups
2. 20sec Ski Erg

Conditioning

21-15-9-15-21
Double KB Swings (24/16)
Push-ups

Weightlifting

12min E90sec
1 Hip Squat Snatch
1 Hang Squat Snatch [above knees]
1 Overhead Squat

*No Barbell Option*
12min E90sec
5 DB Snatches (+lbs) [right arm]
5 Overhead Lunges (+lbs) [right arm]
5 DB Snatches (+lbs) [left arm]
5 Overhead Lunges (+lbs) [left arm]

Conditioning

2 Rounds
30/25 Calorie Assault Bike
30 DB Snatches (50/35)
30 Wall Balls (20/14)
*Rest 5min Between Rounds*