WOD BLOG

Gymnastics

10min EMOM
1. 1-5 Chest to Bar Pull-ups
2. 15sec Hollow Hold + 15sec Arch Hold

Conditioning

15min AMRAP
300m Run
5 Pull-ups [chest to bar if possible]
10 Push-ups
15 Tuck-ups

Weightlifting

3 Rounds (not for time)
5/5 Back Rack Lunges (+lbs) [step forward]
20 KB Swings (16/12)
*Rest 2min Between Sets*

Conditioning

In teams of 2:

2 Rounds
1000m Row
50 Thrusters (45/35)
30 Burpees over Rower

Weightlifting

15min E90sec
1 Split Jerk (+lbs)

Conditioning 

15min E3M
12/9 Calorie Assault Bike
9 Double DB Hang Clean & Jerks (50/35)
Max Double Unders until 2:00

Conditioning

In teams of 2:
24min AMRAP

Partner 1:
400m Run

Partner 2:
AMRAP
5 Knees to Chest
10 Push-ups
15 KB Front Squats (16/12)

Conditioning

In teams of 3:

0:00-10:00
9 Rounds
Athlete 1: 3-6 Wall Climbs
Athlete 2: Max Distance Row
Athlete 3: Rest
10:00-20:00
9 Rounds
Athlete 1: 9-=12 Double DB Power Clean & Jerks (50/35)
Athlete 2: Max Distance Ski
Athlete 3: Rest
20:00-30:00
9 Rounds
Athlete 1: 25 Sit-ups
Athlete 2: Max Distance Assault Bike
Athlete 3: Rest

Weightlifting

12min30 E75sec
1 Hang Squat Snatch [below knees]
2 Overhead Squats

Conditioning

3 Rounds
400m Run
1-2 Rope Climbs [legless if possible]
8 Hang Squat Snatches (95/65)