WOD / Blog

171023

Conditioning

3 Rounds

Against a 4min clock...
21 Calorie Row
21 Pull ups

With remaining time:

Max Thrusters 95/65

Rest 2min between rounds

171020

Strength

Back Squat w/ 2sec Pause at Bottom and 1sec Pause 1/2 Way Up
2-2-2-2-2-2

171019

Strength

Reverse Deficit Front Rack Lunges
10-10-10

Conditioning

50-40-30-20-10
DU
Hollow Rocks

Time Cap: 15min

171018

Conditioning

10 Rounds
1min Max Calorie Row
2min Rest

RX GOAL: 225/175 Calories
RX+ GOAL: 250/200 Calories

171017

Conditioning

3-6-9-12-15-18
Thrusters 95/65
T2B
Bar Facing Burpees

171016

Strength/Skill

Hang Muscle Snatch (below knee)
1-1-1-1-1

Hang Power Snatch (below knee)
2-2-2-2-2

Hang Snatch (below knee)
3-3-3-3-3

171013

Strength

Back Squat
3x10 at 80%

171012

Conditioning

For Time:
50 Calorie SkiErg
50 GHD Sit ups
50 Calorie Assault Bike

171011

Skill/Strength

6 Sets
1 Push Press
2 Push Jerk
3 Split Jerk

171010

Strength

Deadlift
3x3 at 85%

Conditioning

Death by...
Min 1: 1 Deadlift at 80% + 1 Burpee
Min 2: 1 Deadlift at 80% + 2 Burpees
Min 3: 1 Deadlift at 80% + 3 Burpees
Etc... until failure