WOD BLOG
Daily workouts, news and information
Wednesday, March 20th, 2019
Gymnastics
5min E20sec
1-4 Chest to Bar Pull-ups/1-4 Pull-ups
Conditioning
6 Rounds
12 Wall Balls (30/20)
6/4 Calorie Assault Bike
1-2 Rope Climbs [no jump if possible]
*Rest 1min Between Rounds*
Tuesday, March 19th, 2019
Weightlifting
10min EMOM
1 Power Snatch (+lbs)
Conditioning
3 Rounds
2min AMRAP
10 KB Swings (32/24)
6-10 Push-ups
12 V-ups
*Rest 1min*
2min AMRAP
Max Calorie Row
*Rest 1min Between Rounds*
Monday, March 18th, 2019
Strength
Front Squats
5-4-3-5-4-3 (+lbs)
Conditioning
15min EMOM
1. 1min AMRAP of 5 Double DB Push Press (50/35) + 6-10 Double DB Front Rack Lunges (50/35) + 7 Box Jumps (24/20)
2. Max 30ft Touch & Go Sprints
3. Rest
Sunday, March 17th, 2019
Conditioning
24min E4M
15 Double KB Deadlifts (32/24)
15 Wall Balls (20/14)
15/10 Calorie Row/12/8 Calorie Ski/9/6 Calorie Assault Bike
Saturday, March 16th, 2019
Conditioning
“19.4”
3 Rounds
10 Power Snatches (95/65)
Burpees Facing Bar
*Rest 3min*
3 Rounds
10 Bar Muscle-ups
12 Burpees Facing Bar
Friday, March 15th, 2019
Weightlifting
10min E2M
10/8 Calorie Row
1 Squat Clean Thruster
9-7-5-3-1 Thrusters
Conditioning
7min AMRAP
7 Push Press (95/65)
14 Front Rack Lunges (95/65)
7 Burpee Box Jumps (30/24)