WOD BLOG

Strength

4 Sets
8 Pendlay Rows (+lbs) [2sec down]
10-12/10-12 Bicep Hammer Curls (+lbs)
*Rest 2min Between Sets*

Conditioning

For Time:
33-27-21-15-9
Calorie Row/Bike/Ski
Tuck-ups

Conditioning

1. Tabata
8 Rounds (20sec on/10sec off)
Max Wall Balls (20/14)
*Rest 1min*
2. Tabata
8 Rounds (20sec on/10sec off)
Max Sumo Deadlift High Pulls (75/55)
*Rest 1min*
3. Tabata
8 Rounds (20sec on/10sec off)
Max Box Jumps (24/20)
*Rest 1min*
4. Tabata
8 Rounds (20sec on/10sec off)
Max Push Press (75/55)
*Rest 1min*
5. Tabata
8 Rounds (20sec on/10sec off)
Max Calorie Row/Bike/Ski

Strength

3 Sets
10/10 1/2 Kneeling Landmine Press (+lbs)
15 Tempo Bent Over Reverse Flys (+lbs) [2220] [thumbs up]
30/30sec Weighted Forearm Side Plank (+lbs)
*Rest 2min Between Sets*

Conditioning

2 Rounds
4min AMRAP
8 Burpees
8 KB Swings (32/24)
*Rest 2min Between Rounds*

Conditioning

2-4-6-8-10-12-14-16-18-20
Overhead Squats (45/35)
6 Box Jumps (30/24) [step down]
12 Sit-ups

Conditioning

5min EMOM
6-8 Single-Arm Devils Press (50/35)

5min EMOM
8-16 Calorie Row/Bike/Ski

10min E2M
6-8 Single-Arm Devils Press (50/35)
8-16 Calorie Row/Bike/Ski

Strength

3 Sets
12-20 Tempo Pistol Squats [21X1]
15 Hip Thrusts [2sec hold at top]
*Rest 90sec Between Sets*

Conditioning

18min E3M
1. 35-50/27-35 Calorie Row
or
30-40/22-30 Calorie Bike/Ski

2. 10/10 Speed Skaters
20/20 Single-Leg Lateral Box Overs (24/20)
30/30 Mountain Climbers