WOD Blog

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WORKOUT OF THE DAY FINAL WEEK 6 - 20 REP BACK SQUAT CYCLE 20 Minutes to find a 20 rep max. *ADD 5 lb from last week ___________________________________________________________ LITE N' TITE AMRAP...

STRENGTH POWER SNATCH 3-3-3-3 *Same weight per set, increase as desired. Start at 70% of 1 RM WORKOUT OF THE DAY EMOM X 12 MIN 1: Max Rep Power Snatch 135/95 MIN 2:...

WORKOUT OF THE DAY 5 ROUNDS FOR TIME 400M Run 10 OHS 75/55 10 C2B Pull-up L2: 65/45 L1: 55/35 ____________________________________________________________ LITE N' TITE FOR TIME 400M Run 20 Wall Balls 20 Box Jumps 400M Run 30 Wall Balls 30 Box...

STRENGTH EMOM X 30 (6 Rounds) MIN 1: :45 Double KB FR Hold 53/35 MIN 2: 80’ Sled push MIN 3: Cal Bike 11/9 MIN 4: 15 Up/Downs MIN 5: :30 Sec Ring...

STRENGTH EMOM X 5 Clean High Pull + Hang Power Clean EMOM X 3 3 Power Clean EMOM X 3 2 Power Clean EMOM X 3 1 Power Clean THEN; 10 Min to find 1 Heavy Power...

STRENGTH WEEK 5 - 20 REP BACK SQUAT CYCLE 20 Minutes to find a 20 rep max. *ADD 5 lb from last week *Recommend 57-62% of 1 RM Back Squat COOL DOWN Mobility 10-12...

WORKOUT OF THE DAY 30 MIN WINDOW 1500M Row Buy-in Then, AMRAP X Bear Complex Starting at 75/55 *Increase weight 10# every 5 reps *Power Clean + Front Squat + Push Press + Back...