WOD BLOG
Daily workouts, news and information
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
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)
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
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)
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
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*