WOD Blog

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___________________________________________________________ WORKOUT OF THE DAY SKILL Pistols PARTNER AMRAP X 20 40 Pistols 400M Run 40 Synchro Db Snatch 50/35 ___________________________________________________________ LITE N' TITE EVERY 5:00 X 4 400M Run 12 T2B 12 Wall Balls 6 Burpee Box Jump Over ________________________________________________________

WORKOUT OF THE DAY EVERY 1:30 X 5 SETS 1 Halting Power Clean + 1 Halting Clean EMOM X 20 1 Squat Clean *Sub EMOM for 1 RM Make-up Log your scores on

___________________________________________________________ WORKOUT OF THE DAY 5 ROUNDS FOR TIME 18/14 Cal Bike 18 Pull-up 18/14 Row 18 OH Plate Sit-up 35/25 ___________________________________________________________ LITE N' TITE 4 ROUNDS FOR TIME 75 DU 25/20 Cal Bike 25 Hand Release Push-up *22...

WORKOUT OF THE DAY STRENGTH 40 Minutes to Find a 1 Rep Max Deadlift FINISHER Coach's Choice Recovery/Mobility ___________________________________________________________ BARBELL CLUB A. SNATCH Power Snatch 3 X 4 @65% B. CLEAN/JERK Power Clean 3 X 4...

___________________________________________________________ WORKOUT OF THE DAY STRENGTH 15 Minutes to find a 1 Rep Max Strict Press EMOM X 6 1 Split Jerk *Build to mod/heavy 1 rep FOR TIME 20-15-10 Push Jerk 115/75 Box Jump 24/20 Burpees *20 MIN...

WORKOUT OF THE DAY WARM-UP AMRAP X 10 200M Row/Run 8 Hollow Rock 8/8 Single Leg Lateral Step-up 4 Hip Flow 8 Air Squats Then, Empty Bar Tempo Back Squat 3 X 3 w/ 5s Tempo down/up STRENGTH 30...

WORKOUT OF THE DAY SKILL Rope Climb 6-8min EMOM X 30 MIN 1: :40 FLR on Ring MIN 2: 10/8 Cal Bike MIN 3: 8-10 Yoga Push-up MIN 4: :40 KB front rack hold *AHAP MIN 5:...

___________________________________________________________ WORKOUT OF THE DAY "FILTHY FIFTY" 50 Box Jumps 50 Jump Pull-ip 50 KBS 35/26 50 Walking Lunges 50 K2E 50 Push Press 45/35 50 Back Extensions/BB Good morning 50 Wall Balls 50 Burpees 50 Double Unders *Scaled: "DIRTY...

WORKOUT OF THE DAY FRONT SQUAT 12 Minutes to find a heavy 2 Rep Then, De-load 10-20lbs EMOM X 8 2 Front Squat FINISHER 3 SETS 8 Ring Rows *AHAP 100M Sled Push *AHAP Log your scores...

WORKOUT OF THE DAY 2 ROUNDS FOR TIME 800M Run 100 DU/300 SU 1000M Row *28 MIN CAP ____________________________________________________________ LITE N' TITE 4 SETS 2:00 Max Cal Bike 1:00 Max Kbs 1:00 Max Kb Lunges *Rest 1 Min...