WOD (Workout of the day) Blog:
28 Min EMOM
1. 60 DU
2. 24 GHD sit-ups
3. AMRAP: Single arm Devil Press 50/35
4.Rest
*Score is total single arm Devil's Press.
A: Deadlifts
On the 2 minutes:
1x15 at 50%
1x10 at 60%
1x6 at 70%
3x5 at 75%
B: Bench Press:
On the 2 minutes:
1x10 at 60%
1x8 at 70%
3x5 at 75%
1xAMRAP at 80%
For time with a 6 min Time CAP, Followed by a 3 minute rest
x 3 Rounds total:
25 WB
20 feet of handwalking
15 Power cleans at 50/35 DBs
20 T2Bs
15 Power cleans at 50/35 DBs
20 feet of handwalking
25 WB
*Score is finishing time or 6mins + 1 sec per non-completed rep.
Every part (A,B, and C) is an AMRAP for total reps, pick up where you left off as well.
A: 3 min on 1 min off x 2
15 thrusters 95/65
15 C2Bs
15 Bar hop Burpees
Rest 3 minutes
B:2 min on 1 min off x 3
12 thrusters 95/65
12 C2Bs
12 Bar hop Burpees
Rest 3 minutes
C:1 min on 1 min off x 6
9 thrusters 95/65
9 Bar hop Burpees
A: Back Squats
2x8 at 60%
2x6 at 70%
3x5 at 75%
B:21-15-9
DB shoulder to overhead 50/35
and
3-2-1 of
Rope climbs
Switching as needed with your partner:
Complete as many rounds and reps as possible in 18 minutes of:
55 deadlifts 185/125
55 wall-ball shots
55-calorie row
55 handstand push-ups
On the 4-minute x 6
6 RMU
50 double-unders
6 Devil Press 50/35
*Score is total accumulated rest
A: Deadlifts
On the 2 minutes:
1x15 at 50%
1x10 at 60%
1x8 at 65%
3x6 at 70%
B: Bench Press:
On the 2 minutes:
1x10 at 60%
1x8 at 65%
2x6 at 70%
1 AMRAP at 75%
For time with a 7 mins Cap followed by a
4 mins rest.
x 3
9 wall walks
18 gym width shuttle runs (there and back is 1)
27 WBs
36 DB snatch 50/35
Start back at the top on each 7 mins piece.
The goal is to complete one full round in each 7 min piece. Score is time completed or +1 sec for each rep not completed.
