WOD Blog2019-09-11T18:20:45-04:00

WOD BLOG

Daily workouts, news and information

1109, 2019

Wednesday, September 11th, 2019

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

1009, 2019

Tuesday, September 10th, 2019

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

909, 2019

Monday, September 9th, 2019

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

809, 2019

Sunday, September 8th, 2019

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)

709, 2019

Saturday, September 7th, 2019

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

 

 

609, 2019

Friday, September 6th, 2019

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)

 

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