WOD BLOG

Strength

10min E2M
2/2 Turkish Get-ups (+lbs)
10 Ring Rows

Conditioning

4 Rounds
15/10 Calorie Ski
15 Power Snatches (75/55)
*Rest 2min Between Rounds*

Conditioning

In teams of 2:

60 Hang DB Snatches (50/35)
60 Box Jumps (24/20)
90 Calorie Row
50 Hang DB Snatches (50/35)
50 Burpee Box Jumps (24/20)
80 Calorie Assault Bike
40 Hang DB Snatches (50/35)
40 Box Jump Overs (24/20)
70 Calorie Ski
30 Hang DB Snatches (50/35)
30 Burpee Box Jump Overs (24/20)

Conditioning

In teams of 2:

30min AMRAP
20 Strict Pull-ups
30 Push-ups
40 Single KB Box Step-ups (24/20) (24/16)
50 KB Swings (24/16)

Strength

Back Squats
5×3 (+lbs)

Conditioning

10min AMRAP
30 Double Unders
3 Deadlifts (315/205)

Weightlifting

10min EMOM
1 Power Clean + 1 Push Press (+lbs)

Conditioning

50/40 Calorie Assault Bike
50 Sit-ups
50 Push Press (95/65)
50 Sit-ups
50 Hang Power Cleans (95/65)

Gymnastics

6min EMOM
1-3 Ring Muscle-ups
or
3 Banded/Toe Nail Spot Ring Muscle-up Transitions

Conditioning

3 Rounds
4min AMRAP
12 Chest to Bar Pull-ups
24 Push-ups
16 Double DB Box Step-overs (50/35)
Max Calorie Row
*Rest 2min Between Rounds*