Categories
WOD

Going long

Strength

5 supersets:
DB rows
Glute bridges

Conditioning

For time CAP 30
50 wall balls
run 800m
50 db snatches
run 800m
50 db snatches
run 800m
50 wall balls

Categories
WOD

Press

Strength

Strict press 3-3-2-2-1-1-1

Conditioning

21 min amrap:
15 box jumps
15 push press 40/30k
15 down ups

Categories
WOD

Diane

Strength

Strict hspu superset:
Deadlift 3-3-3-3-3 ascending

Conditioning

‘Diane’
21-15-9
deadlift 100/70
hspu

Categories
WOD

Complex

Olympic lifting

1 power snatch
3 overhead squats

Conditioning

Buy in: 60/45 cals
then
2 power snatch 40/30
4 overhead squats
8 box jumps

Categories
WOD

Front squat

Strength

Front squat 5-5-5-5-5 linear

Conditioning

3RFT CAP 20
400m run
7 power cleans 50/35
7 hang squat cleans
7 squat cleans

Categories
WOD

Intervals

Strength

5 sets:
Floor press 10 reps into db rows 10 reps

Conditioning

On the 5 mins x 5
12/9 erg cals
run 400m
12 toes to bar

Categories
WOD

Thrusters

Strength

Thrusters 3-3-2-2-1-1 ascending

Conditioning

Amrap 15:
15 power cleans 50/35
12 thrusters
9 bar facing burpees

Categories
WOD

Strict pull ups

Gymnastic strength

Strict pull up progressions

Conditioning

Amrap 25:
30 cals
30 stoh 60/40
30 c2b
30 burpees

Categories
WOD

Deadlift

Strength

Deadlift 3-3-3-3-3 linear

Conditioning

Amrap 20:
200m run
7 deadlifts 100/70
7 erg cals

Categories
WOD

Rings

Gymnastics

Rings work

Conditioning

Amrap 20
15/12 cals
15 burpees
5 ring muscle ups – or scales