WOD BLOG

Daily workouts, news and information

1901, 2019

Saturday, January 19th, 2019

Conditioning

In teams of 2:

20min AMRAP
100 KB Swings (24/16)
80 Push-ups
60 KB Box Step Overs (24/16) (24/20)
40 Knees to Elbow

1801, 2019

Friday, January 18th, 2019

Strength

Back Squats
4×6 (+lbs)

Conditioning

20min EMOM (30sec On/30sec Off)
1. 30ft Touch & Go Sprints
2. Assault Bike
3. Ski
4. Rest

1701, 2019

Thursday, January 17th, 2019

Gymnastics

10min E2M
20-40sec Handstand Hold
6-8 Seated Double DB Strict Press (+lbs) [dead stop]

Conditioning

2 Rounds
6min AMRAP
3 Strict Chin-ups
6 Double DB Front Rack Lunges (60/40)
9 Box Jumps (24/20)
*Rest 3min Between Rounds*

1601, 2019

Wednesday, January 16th, 2019

Weightlifting

10min EMOM
4-5 Power Cleans (+lbs)

*No Barbell Option*
10min EMOM
4-5 Double DB Power Cleans (+lbs)

Conditioning

20min EMOM
1. 9-15 Burpees
2. 9-15 Calorie Row

1501, 2019

Tuesday, January 15th, 2019

Strength

Push Press
4×6 (+lbs)

*No Barbell Option*
Double DB Push Press
4×6 (+lbs)

Conditioning

21-15-9
Devil’s Press (50/35)
Toes to Bar

1401, 2019

Monday, January 14th, 2019

Weightlifting

10min EMOM
4-5 Power Snatches (+lbs)

*No Barbell Option*
8-10 DB Snatches (+lbs)

Conditioning

5 Rounds
10 Overhead Squats (115/80)
30 Sit-ups

*No Barbell Option*
5 Rounds
10 Overhead Lunges w/ Plate (45/25)
30 Sit-ups

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