WOD BLOG

Daily workouts, news and information

902, 2019

Saturday, February 9th, 2019

Conditioning

In teams of 2:

45min AMRAP (1:30 On/1:30 Off)
1. 9/6 Calorie Assualt Bike
2. 9/6 Calorie Ski
3. 12 30ft Touch & Go Sprints
4. 12/9 Calorie Row
5. 50 Double Unders

*Max Burpees in Remaining Time*

802, 2019

Friday, February 8th, 2019

Weightlifting

10min EMOM
3 Hang Squat Cleans (+lbs)

Conditioning

20 Handstand Push-ups [(3″/1.5″) deficit if possible]
30 DB Snatches (70/50)
40 Medball Cleans (20/14)
5 Rope Climbs [1st Legless if possible]
40 Medball Cleans (20/14)
30 DB Snatches (70/50)
20 Handstand Push-ups [(3″/1.5″) deficit if possible]

702, 2019

Thursday, February 7th, 2019

Gymnastics

10min EMOM
1. 2-5 Bar Muscle-ups/6-10 Chest to Bar Pull-ups/6-10Pull-ups
2. 20-50 Double Unders

Conditioning

15min E90sec
1. 10/10/10sec Assault Bike Sprint/Rest/Assault Bike Sprint
2. 10 Devil’s Press (50/35)

602, 2019

Wednesday, February 6th, 2019

Weightlifting

5min E20sec
2 Power Snatches (+lbs)

*No Barbell Option*
5min EMOM
12 DB Snatches (+lbs)

Conditioning

21-15-9
Deadlifts (225/155)
Box Jumps (24/20)

*No Barbell Option*
21-15-9
Double KB Deadlifts (32/24)
Box Jumps (24/20)

502, 2019

Tuesday, February 5th, 2019

Strength

Back Squats
4×2-2-2 (+lbs)
*Rest 20sec Between Sets, 2min Between Rounds*

*No Barbell Option*
Tempo Double DB/KB Front Squats
4×6 (+lbs) [32X1]

Conditioning

12min E4M
15 Double DB Thrusters (50/35)
20/15 Calorie Row

402, 2019

Monday, February 4th, 2019

Conditioning

“16.1”
20min AMRAP
10 Overhead Lunges (95/65)
8 Burpees over Bar
10 Overhead Lunges (95/65)
8 Chest to Bar Pull-ups

Then;

3 Rounds (not for time)
4 Laps Recovery Jog
30/30sec Forearm Side Plank
20 Back Extensions

Load More Posts