WOD BLOG

Strength

Tempo Front Squats
3×10 (+lbs) [32X0]

*No Barbell Option*
Tempo Double KB/DB Front Squats
3×10 (+lbs) [32X0]

Conditioning

18min EMOM
1. 200/150m Ski Erg/20m Sled Push (180/135)
2. 100-200m Run
3. 8-10 DB Power Clean & Push Jerks (50/35)

Conditioning

In teams of 2:

1000m Run [each]
10 Rounds
10 KB Sumo Deadlift High Pulls (32/24)
1 Wall Climb
800m Run [each]
8 Rounds
10 KB Sumo Deadlift High Pulls (32/24)
1 Wall Climb
600m Run [each]
6 Rounds
10 KB Sumo Deadlift High Pulls (32/24)
1 Wall Climb
400m Run [each]
4 Rounds
10 KB Sumo Deadlift High Pulls (32/24)
1 Wall Climb
200m Run [each]
2 Rounds
10 KB Sumo Deadlift High Pulls (32/24)
1 Wall Climb

Conditioning

27min E90sec
1. 21/18 Calorie Row
2. 15/15 Russian Twists + 6/6 DB Hang Snatches (60/40)
3. 9 Toes to Bar + 12 Burpees to a 6′ Target

Strength

12min E90sec
1. 5 Tempo Bench Press (+lbs) [31X0] + 4-6 Clapping Push-ups
2. 6-8/6-8 Single-Arm Alternating DB Bent Over Row + 4-6 Strict Chest to Bar Chin-ups

*No Barbell Option*
12min E90sec
1. 5 Tempo DB Bench Press (+lbs) [31X0] + 4-6 Clapping Push-ups
2. 6-8/6-8 Single-Arm Alternating DB Bent Over Row + 4-6 Strict Chest to Bar Chin-ups

Conditioning

3 Rounds
3min EMOM
1. 25-30 Wall Balls (20/14)
2. 20/20 Lateral Box Overs (24/20)
3. 10-15 Burpees [no jump]
*Rest 2min Between Rounds*

Weightlifting

10min EMOM
3 Power Snatches (+lbs)

*No Barbell Option*
10min EMOM
6-10 DB Snatches (+lbs)

Conditioning

10min AMRAP
300m Run
20 DB Snatches (50/35)

Strength

4-5 Rounds (not for time)
2/2 Turkish Get-ups (+lbs)
1-2 Rope Climbs

Conditioning

A) 27-21-15
Knees to Elbow
Medball Cleans (20/14)

B) 2min Max Calorie Assault Bike