WOD BLOG

Conditioning

In teams of 2:

18 Rounds
6 Devils Press (35/20)
7 Double DB Thrusters (35/20)
8 Burpees over DBs

*I go, you go, fuego*

Conditioning

In teams of 2:

32min E2M
1. 10-20 Double DB Box Step Overs (50/35)
2. 20-30 Strict Chin-ups
3. 40 Calorie Assault Bike
4. 40-50 Single-Arm KB Thrusters (16/12)

Strength

10min E2M
6 Bench Press (+lbs)
4-6 Plyo Push-ups/Clapping Push-ups

Conditioning

0:00-5:00
45-60 Pull-ups [chest to bar if possible]
5:00-10:00
60-75/45-60 Calorie Ski
10:00-15:00
60 Sumo Deadlift High Pulls (75/55)
15:00-20:00
60 30ft Touch & Go Sprints

MOVE

EMOM 28MINS
1: 45 sec Sled Push
2: 20 x Wall Balls
3: 45 sec Touch n’ Go Sprints
4: 10 x Devils Presses x 10 (35/20)

Strength

15min E2M30
4 Tempo Front Squats (+lbs) [32×1]

Conditioning

20min AMRAP
15 Sit-ups
10 Double DB Hang Squat Cleans (35/20)
5 Burpee Box Jump Overs (24/20)

Gymnastics

4 Sets
8 Box Handstand Push-ups [3sec down, hands on plates/DB’s if possible]
30-45sec Handstand Hold
*Rest 2min Between Sets*

Conditioning

4-5 Rounds
12 Deadlifts (225/155)
12 Double DB Push Jerks (50/35)
6-12 Toes to Bar

Move Program

100m row
75X skips
50X KB sumo deadlift high pulls (50/35)(35/25)
25X burpees
150m row
75X skips
50x KB swings (50/35)(35/25)
25X jump squats
200m row
75x skips
50x KB Alt push press (50/35)(35/25)
25X burpees

Gymnastics

4 Sets
Max(-1) Strict Pull-ups [2sec down]
12-16 Plyo Inverted Rows
*Rest 2min Between Sets*

Conditioning

15min E2M30sec
12 Wall Balls (30/20)
24 DB Snatches (50/35)
48 Double Unders

*Every 2nd Round start with Double Unders, finish with Wall Balls*