WOD BLOG

Daily workouts, news and information

2911, 2018

Thursday, November 29th, 2018

Strength

Back Squats
5×3 (+lbs)

*No Barbell Option*
Double DB/KB Goblet Squats
10×3 (+lbs

Conditioning

15min E3M
3 Deadlifts (315/205)
5 Burpees
10 30ft Touch & Go Sprints

*No Barbell Option*
15min E3M
3 Double KB Deadlifts (32/24)
5 Burpees
10 30ft Touch & Go Sprints

2811, 2018

Wednesday, November 28th, 2018

Weightlifting

12min E90sec
1 Power Clean
1 Front Squat
2 Split Jerks

*No Barbell Option*
12min E90sec
1 Double DB Power Clean
1 Double DB Front Squat
2 Double DB Split Jerks

Conditioning

300/250m Row
Then;
15-10-5
Thrusters (135/95)
Chest to Bar Pull-ups
Then;
150 Double Unders

*No Barbell Option*
300/250m Row
Then;
15-10-5
Double DB Thrusters (60/40)
Chest to Bar Pull-ups
Then;
150 Double Unders

2711, 2018

Tuesday, November 27th, 2018

Gymnastics

10min EMOM
1-5 Handstand Push-ups (+deficit if possible)

Conditioning

16min EMOM
1. 9-15 Calorie Ski Erg
2. 9-15 Calorie Assault Bike
3. 1-3 Legless Rope Climbs [no jump if possible]
4. 15 V-ups

2611, 2018

Monday, November 26th, 2018

Weightlifting

15min E90sec
1 Hang Squat Snatch [above knees]
1 Hang Squat Snatch [below knees]
1 Squat Snatch

*No Barbell Option*
15min E90sec
5 Hang DB Snatches (+lbs) [right arm]
5 Overhead Lunges (+lbs) [right arm]
5 Hang DB Snatches (+lbs) [left arm]
5 Overhead Lunges (+lbs) [left arm]

Conditioning

10min AMRAP
5 Burpee Box Jumps (30/24)
10 DB Snatches (80/50)

2511, 2018

Sunday, November 25th, 2018

Conditioning

In teams of 3:

0:00-10:00
2100/1500m Ski Erg
Max Ground to Overhead w/ Plate (45/25)

10:00-20:00
2100/1500m Row
Max Push-ups

20:00-30:00
210 Double Unders [each]
Max DB Burpees (50/35)

2411, 2018

Saturday, November 24th, 2018

Conditioning

In teams of 2:

4 Rounds
50 DB Snatches (50/35)
50 Single-Arm DB Overhead Lunges (50/35)
50 Tuck-ups

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