WOD BLOG

Conditioning

30min EMOM
1. 5-10 Strict Ring Dips
2. 15 Ring Rows
3. Rest
4. 30sec 30ft Sled Push (135/95)
5. 45sec 30ft Touch & Go Sprints
6. Rest

Weightlifting

15min E90sec
1 Power Clean
2 Front Squats
1 Split Jerk

*No Barbell Option*
15min E90sec
1 Double DB Power Clean
2 Double DB Front Squats
1 Double DB Split Jerk

Conditioning

100-80-60-40-20
Double Unders
10-8-6-4-2
Thrusters (135/95)
Toes to Bar

*No Barbell Option*
100-80-60-40-20
Double Unders
10-8-6-4-2
Double DB Thrusters (60/40)
Toes to Bar

Gymnastics

Pistol Squats
5×10 (+lbs if possible)

Conditioning

5 Rounds
10/8 Calorie Assault Bike
1-2 Legless Rope Climbs [no jump if possible]
5/5 Single-Arm DB Clean & Jerks (50/35)
*Rest 2min Between Rounds*

Conditioning

In teams of 2:

90-60-30
DB Snatches (50/35)
Box Jumps (24/20)

*3 Burpees [each] EMOM including 0:00*

Conditioning

In teams of 3:

24min AMRAP
8 Knees to Elbow
8 Burpees
8 Wall Balls (30/20)

*You go, I go*
*Athlete who finishes holds forearm plank/side plank until then next Athlete finished their Round*

Strength

Strict Press
5×3 (+lbs)

*No Barbell Option*
Double DB Strict Press
5×3 (+lbs)

Conditioning

7 Rounds
21 KB Swings (24/16)
9 Ring Rows [feet on bench/box if possible]
3 Wall Climbs