WOD BLOG

Conditioning

In teams of 2:

30min AMRAP
20-40-60-80-100…
Ground to Overhead w/ Plate (45/25)
Sit-ups
400m Run [each]

Conditioning

In teams of 2:

“Horrible Hundred”
100 Box Jumps (24/20)
100 Jumping Pull-ups
100 KB Swings (16/12)
100 Walking Lunges
100 Knees to Elbow
100 Push Press (45/35)
100 Back Extensions
100 Wall Balls (20/14)
100 Burpees
100 Double unders

Strength

15min E3M
8 Back Squats (+lbs)

Conditioning

21min E3M
12/9 Calorie Assault Bike
5 Burpee Pull-ups

Gymnastics

Rope Climbs/Pegboard
15min to Practice

Conditioning

21-15-9
Sumo Deadlift High Pulls (95/65)
Push-ups

*Rest 3min*

42-30-18
Lateral Box Overs (24/20)
KB Swings (24/16)

Weightlifting

6 Rounds (not for time)
1 Squat Snatch
2 Overhead Squats

Conditioning

12min AMRAP
15 Pull-ups
9 Burpees
6 Overhead Squats (135/95)

Conditioning

A) 2 Rounds
400m Run
Rest 1:1
300m Run
Rest 1:1
200m Run
Rest 1:1
100m Run
Rest 1:1

B) 5 Rounds
5-10 Handstand Push-ups
10 DB Snatches (70/50)ts