WOD BLOG

Weightlifting

9min 90sec
6 Hang Power Cleans (+lbs)

Conditioning

6 Rounds
8-12 Front Rack Lunges (135/95)
4-8 Push Press (135/95)
18/12 Calorie Row/Calorie Assault Bike/12-18 Burpees over Bar

MOVE

2 ROUNDS
AMRAP 6MINS
10X push ups
15X squats
20X tuck up
*REST 2mins*
AMRAP 6MINS
10X Burpee no push up to plate (25/10)
15X Ground to Overhead (25/10)
20x sit ups
*REST 2MIN*

Conditioning

30min E2M
1. 12/9 Calorie Ski
20 Wall Balls (20/14)
2. 12 Burpees over Turf
20 DB Snatches (50/35)
3. 12/9 Calorie Assault Bike
20 KB Swings (24/16)

Conditioning

In teams of 2:

0:00-8:00
80 Ground to Overhead w/ Plate (45/25)
80 Calorie Ski
8:00-16:00
80 Overhead Lunges w/ Plate (45/25)
80 Calorie Row
16:00-24:00
80 Knees to Elbow
80 Calorie Assault Bike
24:00-32:00
80/80 Mountain Climbers [each]
80 30ft Touch & Go Sprints
32:00-40:00
80 Tuck-ups
200 Double Unders [each]

Weightlifting

10min EMOM
3 Hip Power Snatches (+lbs)

Conditioning

20min E2M30sec
1. 15/10 Calorie Assault Bike
10 Burpees to a Target (10″/6″)
2. 250/200m Row
12 Box Jumps (30/24) [step down]

Gymnastics

3 Sets
8-10 Box Handstand Push-ups [3sec down, hands on plates/DB’s if possible]
20-40sec Handstand Hold
*Rest 2min Between Sets*

Conditioning

5-7 Rounds
7 Pull-ups [chest to bar is possible]
8/8 Single-Arm DB Push Press (50/35)
9 Deadlifts (225/155)

Strength

12min E3M
6 Tempo Front Squats (+lbs) [32×1]

Conditioning

3 Rounds
2min AMRAP
20/15 Calorie Ski
Max Front Squats (135/95)
*Rest 2min*
2min AMRAP
5 Burpee Box Jump Overs (24/20)
1 Rope Climb [legless if possible]
*Rest 2min Between Rounds

Move Program

4 Rounds
30x medball lunges (20/14)(14/10)
20x medball cleans (20/14)(14/10)
10/10x dumbbell clean + jerks (35/20)(25/12)
5/5x dumbbell burpees (35/20)(25/12)

*whenever you put the medball down in your set of lunges or cleans must do 8 jump squats
*alternating hands for the dumbbells