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

WOD BLOG

Daily workouts, news and information

103, 2020

Sunday, March 1st, 2020

Conditioning

In teams of 2:

24min AMRAP
6 Knees to Elbow
9 Push-ups
12 Medball Cleans (30/20)

*I go, you go*

2902, 2020

Saturday, February 29th, 2020

Conditioning

In teams of 2:

2 Rounds
75 Burpees [no push-up, no jump]
60 Double DB Deadlifts (50/35)
45 Double DB Hang Power Cleans (50/35)
30 Double DB Push Jerks (50/35)
150 Double Unders

2802, 2020

Friday, February 28th, 2020

Strength

6 Sets
6-5-4-6-5-4 Strict Press (+lbs) [2sec pause at eye level on the way up]
*Rest 30sec*
10 Tempo Seated Banded Rows [2021]
*Rest 2min Between Sets*

Conditioning

3 Rounds
2min AMRAP
18/12 Calorie Row
Max Calorie Ski
*Rest 2min*
18/12 Calorie Row
Max 30ft Touch & Go Sprints
*Rest 2min Between Rounds*

MOVE

E3M FOR 30MINS

1: 15/12 Cal Ski
15 KB Swings
15 V-Ups

2: 15/12 Cal Row
15 wallballs
15 jumping pull ups

2702, 2020

Thursday, February 27th, 2020

Strength

6 Sets
10-8-6-10-8-6 Back Rack Lunges (+lbs) [step back, alternating]
*Rest 1min*
4-3-2-4-3-2 Sumo Deadlifts (+lbs)
*Rest 2min Between Sets*

Conditioning

10min E2M
8 Devils Press (35/20) [no push-up]
8 Double DB Front Rack Box Step-ups (35/20) (24/20)

2602, 2020

Wednesday, February 26th, 2020

Gymnastics

10min EMOM
3-5 Strict Chin-ups [chest to bar if possible]

Conditioning

6 Rounds
9 Knees to Elbow
12 Push-ups
15 Wall Balls (20/14)

Move Program

2 rounds
35x wallballs
45x floor presses
55x dumbbell deadlifts
2mins max effort bike
*AT MINUTE 10:
2 rounds
35x double db snatches
60x mountain climbers
after you complete the two rounds continue from where you left off*
TC: 30MINS

2502, 2020

Tuesday, February 25th, 2020

Weightlifting

10min EMOM
1 Snatch Pull [3sec to above knees, 2sec pause above knees]
1 Hang Power Snatch [below knees]
1 Power Snatch

Conditioning

15min E45sec
1. 4-8 DB Snatches (+lbs)
2. 10 30ft Touch & Go Sprints
3. 2/1 Legless Rope Climbs
4. 40-60 Double Unders

Load More Posts