WOD BLOG

Daily workouts, news and information

2010, 2017

Friday, October 20th, 2017

Weightlifting

5 Rounds (not for time)
2 Clean Pulls
2 Power Cleans

Conditioning

3min AMRAP
21/15 Calorie Row
21 Push Jerks (75/55)
Max Box Jumps (24/20)
*Rest 3min*
3min AMRAP
15/9 Calorie Row
15 Push Jerks (75/55)
Max Box Jumps (24/20)
*3min Rest
3min AMRAP
9/6 Calorie Row
9 Push Jerks (75/55)
Max Box Jumps (24/20)

1910, 2017

Thursday, October 19th, 2017

Conditioning

40min E4M
16/12 Calorie Assault Bike
8 Front Squats (115/80)
8 Burpees
16 KB Swings (24/16)

1810, 2017

Wednesday, October 18th, 2017

Strength

Turkish Get-ups
5-4-3-2-1 (+lbs)

Conditioning

5 Rounds
300m run
Max Strict Chin-Ups

1710, 2017

Tuesday, October 17th, 2017

Gymnastics

5-4-3-3-2
Strict Handstand Push-ups
5 Kipping Handstand Push-ups
*Rest as Needed Between Sets*

Conditioning

21-15-9
DB Power Clean & Jerks (50/35)
Toes to Bar
*Rest 3min*
9-15-21
Push-ups
Lunges x2
Double Unders x3

1610, 2017

Monday, October 16th, 2017

Weightlifting

3 Rounds (not for time)
2 Hang Power Snatches [below knees]
1 Overhead Squat

Conditioning

15min AMRAP
30 Wall Balls (20/14)
20 Sit-ups
10 Pull-ups
*1 Squat Snatch (135/95) EMOM*

1510, 2017

Sunday, October 15th, 2017

Conditioning

In teams of 2:

6 Rounds
50 Ground to Overhead w/ Plate (45/25)
4 Wall Climbs
30 Burpees to a Plate (45/25)
20/20 Russian Twists

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