WOD BLOG
Daily workouts, news and information
Saturday, January 19th, 2019
Conditioning
In teams of 2:
20min AMRAP
100 KB Swings (24/16)
80 Push-ups
60 KB Box Step Overs (24/16) (24/20)
40 Knees to Elbow
Friday, January 18th, 2019
Strength
Back Squats
4×6 (+lbs)
Conditioning
20min EMOM (30sec On/30sec Off)
1. 30ft Touch & Go Sprints
2. Assault Bike
3. Ski
4. Rest
Thursday, January 17th, 2019
Gymnastics
10min E2M
20-40sec Handstand Hold
6-8 Seated Double DB Strict Press (+lbs) [dead stop]
Conditioning
2 Rounds
6min AMRAP
3 Strict Chin-ups
6 Double DB Front Rack Lunges (60/40)
9 Box Jumps (24/20)
*Rest 3min Between Rounds*
Wednesday, January 16th, 2019
Weightlifting
10min EMOM
4-5 Power Cleans (+lbs)
*No Barbell Option*
10min EMOM
4-5 Double DB Power Cleans (+lbs)
Conditioning
20min EMOM
1. 9-15 Burpees
2. 9-15 Calorie Row
Tuesday, January 15th, 2019
Strength
Push Press
4×6 (+lbs)
*No Barbell Option*
Double DB Push Press
4×6 (+lbs)
Conditioning
21-15-9
Devil’s Press (50/35)
Toes to Bar
Monday, January 14th, 2019
Weightlifting
10min EMOM
4-5 Power Snatches (+lbs)
*No Barbell Option*
8-10 DB Snatches (+lbs)
Conditioning
5 Rounds
10 Overhead Squats (115/80)
30 Sit-ups
*No Barbell Option*
5 Rounds
10 Overhead Lunges w/ Plate (45/25)
30 Sit-ups