WOD BLOG

Daily workouts, news and information

1104, 2019

Thursday, April 11th, 2019

Weightlifting

1/4 Squat Behind the Neck Snatch Grip Strict Press
3×10 (+lbs)

Conditioning

6 Rounds
5 Hang Power Snatches (135/95)
8 Pull-ups
50 Double Unders

1004, 2019

Wednesday, April 10th, 2019

Strength

Tempo Back Squats
4×6 (+lbs) [32X1]

Conditioning

16min E4M
30m Sled/Box Push Sprint (90/45)
20 Speed Skaters (6″/5″)
1min Max Calorie Row

904, 2019

Tuesday, April 9th, 2019

Strength

3 Rounds (not for time)
10/10 Single Arm DB Strict Press (+lbs)
Max (-2) Strict Chin-ups
*Rest 2min Between Rounds*

Conditioning

30/20 Calorie Bike
Then;
15-10-5
Toes to Bar
Double DB Front Rack Lunges x2 (50/35)

804, 2019

Monday, April 8th, 2019

Weightlifting

Push Jerk
5×5 (+lbs)

Conditioning

5 Rounds
12 Hang Power Cleans (95/65)
12 Burpees

704, 2019

Sunday, April 7th, 2019

Conditioning

In teams of 2:

3000m Row
300 Double Unders [each]
3000m Ski

704, 2019

Saturday, April 6th, 2019

Conditioning

In teams of 3:

20min AMRAP
12 KB Box Step-ups (24/16)
8 KB Swings (24/16)
6 Burpees [no jump]

*1 Person Holds Handstand while other Rests*

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