WOD Blog

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SKILL Bar Muscle-up 10-12 Min WORKOUT OF THE DAY OFF/DEF X 4 DEF: Run 400M OFF: AMRAP 3 Bar Muscle-up 9 Pistols *Continue where you left off *20 MIN CAP ____________________________________________________________ LITE N' TITE TABATA...

STRENGTH WEEK 4 - 20 REP BACK SQUAT CYCLE 20 Minutes to find a 20 rep max. *ADD 5 lb from last week *If just sarting, recommend 57-62% of 1 RM Back...

WORKOUT OF THE DAY EMOM X 10 MIN 1: Mod Effort Bike/Row MIN 2: AMRAP: 4 Alt. Plate Lunges + 4 Plate G2OH 35/25 -Rest 2 Minutes- EMOM X 10 MIN 1: Mod Effort...

STRENGTH SNATCH COMPLEX Every 1:30 X 6 3 TNG Power Snatch *Build each set WORKOUT OF THE DAY FOR TIME 15-12-9-12-15 -T2B -Deadlift 205/145 -Bar Facing Burpees *20 MIN CAP ____________________________________________________________ LITE N' TITE 10 SETS Every...

STRENGTH SPLIT JERK 10 Min to build to 75% of 1 RM Then: Every 2:00 X 5 Split Jerk 3-3-2-2-2 WORKOUT OF THE DAY AMRAP X 8 30 Double Unders 10 S2OH 95/65 L2: 75/55 L1:...

WORKOUT OF THE DAY "JEREMY" 21-15-9 OHS 95/65 Burpees 8 MIN CAP ____________________________________________________________ LITE N' TITE EMOM X 28 MIN 1: 40 Double Unders MIN 2: 10 G2OH 35/25 MIN 3: 20/15 Cal Row MIN 4: Rest PROGRAMMING...