WOD BLOG

Gymnastics

Pull-ups
5×3-10
*Rest 30-60sec Between Sets*

Conditioning

600m Run
50 Wall Balls (20/14)
400m Run
30 Handstand Push-ups
200m Run
10 Bar Muscle-ups

Strength

4 Rounds (not for time)
5 Shoulder Press (+lbs)
8/8 Alternating Supinated Single-Arm Bent Over DB Row [hold one DB at Chest while other Rows]

Conditioning

4 Rounds
60 Double Unders
15/10 Calorie Assault Bike
*Rest 2min Between Rounds*

Weightlifting

10min EMOM
2 Squat Cleans (+lbs)

*No Barbell Option*
10min EMOM
5 Double DB Squat Cleans (+bs)

Conditioning

12min AMRAP
15 KB Swings (32/24)
10 Front Rack Lunges (135/95)
5 Box Jumps (30/24)

Gymnastics

Pistol Squats
3-5×10

Conditioning

2 Rounds
4min EMOM
1. 18-21/12-15 Calorie Row
2. 6-10 Toes to Bar + 6-10 Double DB Push Press (60/40)
*Rest 4min Between Rounds*

Weightlifting

15min EMOM
1 Squat Snatch (+lbs)

*No Barbell Option*
15min EMOM
8 DB Snatches (+lbs)
8 Squats

Conditioning

5 Rounds
10 Burpees
10 DB Snatches (70/50)

Conditioning for Terry Fox

In teams of 2:

5 Rounds
1000m Run [each]
60 DB Box Step-ups (50/35)
40 Push-ups