WOD Blog

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___________________________________________________________ WORKOUT OF THE DAY STRENGTH 20 to Establish a 5 Rep Deadlift FOR TIME 12-9-6 Deadlifts 315/205 Bar Muscle-up Scaled: Jumping Bar MU/Burpee C2B/ burpee jumping C2B (no pull-ups) 185/135 12-9-6 DL 7-5-3 BMU ___________________________________________________________ BARBELL CLUB Snatch...

___________________________________________________________ WORKOUT OF THE DAY 3 SETS 10/10 Half Kneeling Db Press w/ tempo 20 Deadbugs w/ Medball 100’/100’ Single Arm OH Kb Carry IN TEAMS OF 3 AMRAP X 12 Max Cal Bike...

___________________________________________________________ CF/LITE N' TITE “MORRISSON” 50-40-30-20-10 Wall Ball 20/14 Box Jump 24/20 KBS 53/25 *35 MIN CAP *Scale: 10-20-30-40-50 ___________________________________________________________ BARBELL CLUB A.SNATCH Today's Best B. CLEAN/JERK Today's Best C. FRONT SQUAT Today's Best Log your scores on

___________________________________________________________ WORKOUT OF THE DAY 5 SETS 500M Row *Rest 2 Min btwn Sets *Decrease Split time each set, last set blind row EXAMPLE: 1) 2:20 2) 2:10 3) 2:00 4) 1:50 5) Blind Log your scores on

___________________________________________________________ WORKOUT OF THE DAY STRENGTH (12MIN) Snatch Pull 2-2-2-2 @100+% Then, deload EMOM X 5 Power Snatch + 2 OHS EMOM X 10 Snatch FINISHER-3 SETS 3-5 Strict Pull-up + Tempo Negative ___________________________________________________________ LITE N' TITE "BABY CHIEF" AMRAP...

___________________________________________________________ WORKOUT OF THE DAY EVERY 1:30 X 8 SETS All from floor: 1 Push Press + 1 Push Jerk +1 Split Jerk AMRAP X 6 3 S2OH 155/105 18 DU L3+: Unbroken DU L2:...

___________________________________________________________ WORKOUT OF THE DAY EVERY 2:00 X 5 SETS 5 Front Squats (Add 5lb from last week) *Week 5 of 6 3 ROUNDS FOR TIME 15 DB Hang Squat Clean 50/35 15...

___________________________________________________________ WORKOUT OF THE DAY “NATE” AMRAP X 20 2 Ring MU/4 C2B/pull-up 4 HSPU 8 KBS 70/53 *Scale w/ Bar MU OK- but not Rx FINISHER Tabata Hollow Rocks ___________________________________________________________ BARBELL CLUB A. Back Squat 5 X...

___________________________________________________________ WORKOUT OF THE DAY 3 SETS 3-5 Seated Box Jumps *High Box 2/2 TGU PARTNER AMRAP X 15 15 Deadlift 225/155 (shared as desired) 8 Synchro burpees Log your scores on

___________________________________________________________ WORKOUT OF THE DAY STRENGTH 6 Minutes to find a heavy 8 Rep Push Jerk EMOM X 20 MIN 1: 8 Unbroken Push Jerk *deload 20lb from 8 RM MIN 2: 10/8 Cal...