WOD BLOG

Weightlifting

3min E30sec
3 Power Snatches (+bs)
6min E45sec
2 Power Snatches (+lbs)
5min EMOM
1 Power Snatch (+lbs)

Conditioning

5 Rounds
12/8 Calorie Ski
12 Overhead Lunges (115/80)
*Rest 90sec Between Rounds*

Strength

5 Rounds (not for time)
4 Bench Press (+lbs)
Max(-1) Strict Ring Pull-ups
*Rest 2min Between Sets

Conditioning

15min EMOM
1. 10 Toes to Rings
2. 20 Wall Balls (20/14)
3. 30sec 30ft Touch & Go Sprints

Conditioning

30min E90sec
1. 9 V-ups + 15 Tuck-ups + 21 Sit-ups
2. 9 Manmakers (50/35)
3. 15 Tempo Ring Rows [2020]
4. 21 30ft Touch & Go Sprints

Conditioning

In teams of 2:

3 Rounds
60 Box Jumps (24/20)
40 Double DB Power Cleans (50/35)
40 Knees to Elbow

Then;

3 Rounds
60 Overhead Lunges w/ Plate (45/25)
40 Ground to Overhead w/ Plate (45/25)
40 Burpees to a Plate (45/25)

Weightlifting

10min E2M
1 Power Clean + 2 Push Press (+lbs)

Conditioning

10 Strict Press (95/65)
15 Overhead Squats (95/65)
20 Push Press (95/65)
25 Front Squats (95/65)
30 Push Jerks (95/65)
35 Back Squats (95/65)
*Rest 3min*
10 Strict Press (65/45)
15 Overhead Squats (65/45)
20 Push Press (65/45)
25 Front Squats (65/45)
30 Push Jerks (65/45)
35 Back Squats (65/45)

Gymnastics

5min EMOM
1-3 Ring Muscle-ups
or
3 Banded Ring Muscle-up Transitions

Conditioning

5 Rounds
12-15/8-10 Calorie Ski
15-20/10-15 Calorie Row
50-100 DU
10-15 Burpees to a Target (10″/6″)
*Rest 1min Between Rounds*