WOD BLOG

Daily workouts, news and information

1805, 2018

Friday, May 18th, 2018

Gymnastics

4 Rounds (not for time)
1 Rope Climb
10-15 Back Extensions
20sec L-Sit Hold

Conditioning

30-20-10
500m Run
DB Push Jerks (35/20)
Pull-ups

1705, 2018

Thursday, May 17th, 2018

Weightlifting

10min EMOM
3 Hang Power Cleans (+lbs)

Conditioning

3 Rounds
3min AMRAP
10/7 Ski Erg
15 Thrusters (95/65)
Max Double Unders
*Rest 3min Between Rounds*

1605, 2018

Wednesday, May 16th, 2018

Gymnastics

4 Rounds (not for time)
8-10 Tempo Dips [31X1]
Max Strict Tempo Chin-ups [31X1]
*Rest 90-120sec Between Rounds*

Conditioning

10-9-8-7-6-5-4-3-2-1
Burpees over DB’s
DB Front Lunges (50/35) x2

1505, 2018

Tuesday, May 15th, 2018

Weightlifting

10min EMOM
3 Hang Power Snatches (+lbs)

Conditioning

A) 4 Rounds
15 Overhead Squats (75/55)
15 KB Swings (32/24)

B) 2min Max Calorie Assault Bike

1405, 2018

Monday, May 14th, 2018

Strength

4 Rounds (not for time)
5 Tempo Sumo Deadlifts (+lbs) [41X1]
8/8 Single-Arm DB High Pulls (+lbs)

Conditioning

15min EMOM
1. 10 DB Squat Cleans (50/35)
2. 200/150m Row
3. 30m Farmer Carry [AHAP]

1305, 2018

Sunday, May 13th, 2018

Conditioning

In teams of 2:

24min AMRAP
40 DB Box Step-ups (50/35)
300m Run [each]
20 Single-Arm DB Push Press (50/35)

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