WOD BLOG

Daily workouts, news and information

504, 2019

Friday, April 5th, 2019

Weightlifting

Behind the Neck Snatch Grip Strict Press
4×8 (+lbs)

Conditioning

20min EMOM
1. 5 Hang Power Snatches (95/65) + 25 Double Unders
2. 12-15/8-10 Calorie Assault Bike
3. Run
4. Rest

404, 2019

Thursday, April 4th, 2019

Strength

Tempo Back Squats
4×5 (+lbs) [32X1]

Conditioning

4 Rounds
30sec Max Calorie Ski
*Rest 30sec*
30sec Max Calorie Row
*Rest 30sec*
30sec Max Tuck-ups
*Rest 30sec*
30sec Max Back Rack Lunges (95/65)
*Rest 30sec Between Rounds

304, 2019

Wednesday, April 3rd, 2019

Strength

4 Rounds (not for time)
8 Bench Press (+lbs)
10/10 Alternating Bent-over Single-Arm Supine DB Rows (+lbs)

Conditioning

40-30-20-10
Burpees [no jump]
DB Hang Snatches (50/35)

204, 2019

Tuesday, April 2nd, 2019

Weightlifting

10min EMOM
1 Split Jerk (+lbs)

Conditioning

15min EMOM
5-4-3-2-1 Deadlifts (+lbs)
3 Box Jumps (30/24)

104, 2019

Monday, April 1st, 2019

Gymnastics

5min AMRAP [for quality]
Handstand Push-ups [strict if possible]

Conditioning

15min AMRAP
3 Strict Pull-ups
5 Double DB Hang Power Cleans (50/35)
15 Squats

3103, 2019

Sunday, March 31st, 2019

Conditioning

In teams of 2:

2 Rounds
100 KB Sumo Deadlift High Pulls (32/24)
100 Double Unders
100 Push-ups
100 Double Unders
100 Sit-ups
100 Double Unders

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