WOD BLOG

Gymnastics

9min E45sec
3-5 Chest to Bar Pull-ups

Conditioning

16min EMOM
2-2-2
4-2-2
4-4-2
4-4-4
…
10-10-10
12-10-10
12-12-10
12-12-12
Ground to Overhead w/ Plate (45/25)
Overhead Lunges w/ Plate (45/25)
Mountain Climbers [L+R=1]

Strength

3 Rounds (not for time)
5/5 Back Rack Lunges (+lbs) [step forward]
10 Barbell Hip Bridges (+lbs) [back on bench, feet on floor]
*Rest 2min Between Sets*

Conditioning 

4 Rounds
500m Run
500/400m Row

Conditioning

In teams of 2:

7 Rounds
28 Burpees
28 Double KB Push Press (16/12)
200m Single-Arm Overhead KB Walk (16/12)

Conditioning

35min EMOM
1. 50sec Box Push (135/90)
2. Rest
3. 25ft DB Bear Crawl (+lbs)
4. 5 Strict Pull-ups + 15sec Hang
5. 10 Devil’s Press (35/20)
6. 25-75 Double Unders/50-100 Single Unders
7. Rest

Weightlifting

3 Rounds (not for time)
5-10 Tempo Ring Dips [22X2]
Max(-2) Tempo Ring Rows [20X2]
*Rest 2min Between Sets*

Conditioning

50 Double DB Box Step-overs (35/20)
50 Wall Balls (20/14)
50 Knees to Elbow
50/40 Calorie Ski

Weightlifting

10min EMOM
1 Hang Squat Snatch [below knees]
1 Overhead Squat

Conditioning

10min EMOM
5 Deadlifts (225-315/155-205)
5 Box Jumps (30/24) [step down]