WOD (WORKOUT OF THE DAY)

WOD 21/10

CONDITIONING:

”5K(AREN)

In Teams

AMRAP 40

1250 M Row
60 Wall Balls

(Partners Partition However They’d Like)

 

Built By CompTrain

 

3-2-1…GO

StrengthWOD 20/10 18.45

  1. Build to Heavy in 8 min:
    Power Clean + Hang Squat Clean + 2 rep Jerk

  2. Front Squat, 3 set, 5 rep, start each 2.5 minute

  3. EMOM 10min – 8 reps of:
    Hang Bar Row
    Deficit Push Ups

  4. 4 rounds of 30s on 10s off:
    Weighted Side Planch L+R
    Kb Weighted Sit Ups
    Bar Roll Outs

  5. 2x AMRAP 2min + 2min rest:
    Man Makers, 1 heavy and 1 moderate Dumbbell

WOD 20/10

CONDITIONING

”ON REPEAT”

COMPETE

On the 2:30 x 10 Rounds:

10 Hang Power Cleans 60/42,5

30 Double Unders

500 Meter Bike

 

TRAIN

On the 2:30 x 10 Rounds:

10 Hang Power Cleans 60/42,5

30 Double Unders

500 Meter Assault Bike

 

SWEAT

On the 2:30 x 10 Rounds:

10 Hang Power Cleans 42,5/30

30 Double Unders

500 Meter Assault Bike

 

Built By CompTrain

 

3-2-1…GO

WOD 19/10

CONDITIONING

”NEGATIVE NANCY”

COMPETE

PART 2:

For Time:

21 Overhead Squats 42,5/30

800 Meter Run

18 Overhead Squats 42,5/30

600 Meter Run

15 Overhead Squats 42,5/30

400 Meter Run

12 Overhead Squats 42,5/30

200 Meter Run

9 Overhead Squats 42,5/30

TRAIN

For Time:

21 Overhead Squats 42,5/30

800 Meter Run

18 Overhead Squats 42,5/30

600 Meter Run

15 Overhead Squats 42,5/30

400 Meter Run

12 Overhead Squats 42,5/30

200 Meter Run

9 Overhead Squats 42,5/30

SWEAT

PART 2:

For Time:

21 Overhead Squats 30/20

800 Meter Run

18 Overhead Squats 30/20

600 Meter Run

15 Overhead Squats 30/20

400 Meter Run

12 Overhead Squats 30/20

200 Meter Run

9 Overhead Squats 30/20

 

Built By CompTrain

 

3-2-1…GO

WOD 18/10

CONDITIONING

”GOOD & PLENTY”

[ALL TRACKS]

4 Rounds For Time

500 Meter Row

12 Burpee Pull-ups

21 Box Jumps 60/50

 

Built By CompTrain

 

3-2-1…GO

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