WOD / Blog

180118

Strength 
 
Bench Press 
5-5-5-5 
 
Conditioning 
 
EMOM for 10min 
7 CTB Pull Ups 
Max Burpees 
 
  • score is total Burpees
 
STINGER 
 
For Time: 
500m SkiErg 
40 Squats 
30 Sit ups 
20 Push Ups 
10 Pull ups

180117

Skill/Strength 
 
Front Squat (from ground) 
7-7-7 
 
STINGER 
 
For Time: 
30/24 Calorie Assault Bike 
30 Wall Balls 20/14

180116

Conditioning 
 
3 Rounds 
 
Against a 5min clock... 
90 DU 
60 Calorie Row 
Max HSPU 
 
Rest 3min between rounds 
 
STINGER 
 
3 Rounds 
600m Run 
30 SDHP 35/26 
20 Alternating DB Press 2x35/25


180115

Conditioning 
 
15.1 
 
AMRAP in 9min 
15 T2B 
10 Deadlift 115/75 
5 Snatch 115/75 
 
Immediately into... 
 
6min to establish 1RM Clean and Jerk 
 
STINGER 
 
AMRAP in 9min 
15 T2B 
15 Push Ups 
15 KB Swings 53/35 
 
Immediately into... 
 
6min to establish 1RM Deadlift

180112

Strength 
 
Establish 1RM Back Squat 
 
STINGER 
 
40-30-20-10 
Alternating DB Snatch 50/35 
Weighted AbMat Sit Ups 25/15

180111

Strength 
 
Weighted Pull Ups 
3-3-3-3 
 
Conditioning 
 
21-15-9 
CTB Pull Ups 
HSPU 
 
Time Cap: 10min 
 
STINGER 
 
21-15-9 
SkiErg Calories 
BBJO 24/20

180110

Strength 
 
Split Jerk 
3-3-3-3-3-3 
 
STINGER 
 
For Time: 
50 Calorie Assault Bike 
 
For Time: 
1 Mile Run 
 
  • Mile time starts immediately after you complete the 50 Calorie Bike

180109

Conditioning 
 
2 Rounds for Individual Times: 
60 Calorie Row 
50 T2B 
40 Wall Balls 20/14 
Rest 6min 
 
STINGER 
 
3 Rounds 
300m Run 
30 V-Ups 
30 Goblet Squats 35/26

180108

Conditioning 
 
10 Rounds 
10 Power Snatch 75/55 
10 Hand Release Push Ups 
 
STINGER 
 
5 Rounds 
15 KB Swings 53/35 
15 Push Ups 

180105

Strength 
 
Back Squat (no pause at top) 
10-10-10 
 
STINGER 
 
Against a 3min clock... 
30 Calorie Assault Bike 
Max Pull Ups