WOD

Today’s Workout

Conditioning

• 3 Rounds
  • 1k Run
    50 Situps

Today’s Workout

• AMRAP20
  • 8 DB Plank Passes
    10 DB Hang Clean and Jerk
    14 Cal Machine

Today’s Workout

Strength

• 4 Rounds for Quality:
  • 8/8 Single Leg Deadlift
    8/8 Alt DB Bench Press
    :40 Plank

Conditioning

• For Time:
  • 1-2-3-4-5-6-7-8-9-10
    Dual DB Front Squats
    Dual DB Burpee Deadlifts
    *100m Run after each round

Today’s Workout

Weightlifting Under Fatigue

• EMOM20:
  • Odd – 12/9 Cal Machine
    Even – 2 Power Snatches (Build)

Workout

• 5 Rounds
  • 20 Alt DB Snatches
    20 Alt Pistols
    30 Situps

Pistol Scaling: Air Squats x2

Today’s Workout

Strength Under Fatigue + Conditioning

• Every 8:00 x 3
  • 600m Run
    60 Double Unders
    30 Push Ups
    3 Power Clean and Jerks (Building)

Today’s Workout

• 10 Rounds For Time
  • 400m Row/Ski (800m bike)
  • 10 Goblet Reverse Lunges
  • 10 Russian Swings
    • Rest 1:00

Today’s Workout

Strength

• 6×5 Building to a Moderate Weight
  • *No touch and go aka Deadstop Deadlifts
    In between each set, perform a :30 Superman Hold

Conditioning

• “Diane Disguised”
  • 21-15-9
    Deadlift
    DB Thruster

Today’s Workout

Weightlifting

• 4 Rounds for Quality
  • 10 Dual DB Bench
  • 10 Renegade Rows
  • 10 DB Pullovers

Metcon

• 2 Rounds For Reps
  • AMRAP5
    • 1000m Run
    • Max Reps DB Box Step Overs

Today’s Workout 

Weightlifting

• 6×3
  • Hang Snatch Pull + Hang Muscle Snatch

Conditioning

• ”Nancy”
  • 5 rounds:
    • 400m Run
    • 15 Overhead Squats (95/65#)