WARM UP
10 PUSH PRESS 10 GOOD MORNINGS 10 DEADLIFTS 10 FRONT SQUATS ENDURANCE "SALLY" PARTNER WOD AMRAP 15 MIN DEADLIFT HOLD, 135# EACH: 5 CLEAN & JERKS TOGETHER: 5 BURPEES 5 KB SWINGS CASH OUT 20 BACK SQUATS
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WARM UP
100 SINGLES 10 PUSH PRESS 10 BOX JUMPS WEIGHTLIFTING 3-2-1 CLEAN & JERKS WOD "FIGHT GONE BAD!" 3 ROUNDS FOR REPS (REST 3 MIN AFTER EACH RD): - CLEAN & JERKS - SDHP - BOX JUMPS, 24" - PUSH PRESS, 75# - ROW (1 CALORIE=1 REP) WARM UP
2 ROUNDS: 100 SINGLES 10 PUSH PRESS 10 BAR SWINGS WEIGHTLIFTING TECHNIQUE (6 MIN) CLEAN & JERK WOD AMRAP 16 MIN 50 SINGLES EACH ROUND 1,2,3... CLEAN & JERKS FRONT SQUATS WARM UP
200 SINGLES THEN 2 ROUNDS: 10 PUSH PRESS 10 STEP UPS WEIGHTLIFTING TECHNIQUE (5 MIN) OHS / FRONT SQUAT WOD FOR TIME: 5 ROUNDS 50 SINGLES 10 OHS / FRONT SQUATS 10 BOX JUMPS WARM UP
200 SINGLES 50 KB SWINGS 50 GOBLET SQUATS WEIGHTLIFTING AMRAP (3 MIN) POWER CLEANS WOD EMOM (20 MIN) 40 SINGLES 4 KB SWINGS 4 GOBLET SQUATS CASH OUT 10 BAR BURPEES WARM UP
ROW 500M THEN 2 ROUNDS: 10 PUSH PRESS 10 BAR LATERAL JUMPS WEIGHTLIFTING 3-2-1 BACK SQUAT WOD 21-18-15-12-9-6-3-1 SUMO DEADLIFT HIGH PULLS BAR LATERAL JUMPS |
WOD BLOGAll WODs will be posted here. You can do them on your own, or swing by the cave to have an awesome workout! Archives
February 2022
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