WOD BLOG
Daily workouts, news and information
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
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
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)
Monday, April 8th, 2019
Weightlifting
Push Jerk
5×5 (+lbs)
Conditioning
5 Rounds
12 Hang Power Cleans (95/65)
12 Burpees
Sunday, April 7th, 2019
Conditioning
In teams of 2:
3000m Row
300 Double Unders [each]
3000m Ski
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*