Brett’s WOD Blog

Weightlifting
5×5 Strict Press
5×5 Bent Over Row

Metcon
3 Rounds For Time:
20 Push ups
20 KBS
20 Wall Balls
20 GHD Situps
50m Sandbag Run

Weightlifting
5, 5, 5, 5, 5 DL
5, 5, 5, 5, 5 Clean

Metcon
14 Min AMRAP
40 Double-Unders
20 Snatches @ 95lbs
40 Double-Unders
20 Pull Ups
40 Double-Unders
20 Wall Balls
40 Double-Unders
20 Ring Dips

Weightlifting
5, 5, 5, 5, 5 DL
5, 5, 5, 5, 5 Clean

Metcon
21, 15, 9
Pull ups
Push ups
Sumo DLHP
Row 300m, 400m, 500m

Weightlifting
10 8 8 6 6 Ring Dips
10 8 8 6 6 PUs

WOD
20 Min AMRAP
5 Push Press 135#
50m Sled Push
10 Wall Ball Shots 20#
20 DUs

Weightlifting
10 8 8 6 Bench Press
10 10 8 8 Incline Press
5 5 5 5 Shoulder Press

WOD
4 Rounds for time:
200m Row
5 Hang Snatch 95#
10 GHDs
50m Sled Push

Weightlifting
10 8 8 8 Back Squat
10 10 10 10 Single Hamstring Curls
10 10 10 10 Single Leg RDLs

WOD
15 Min AMRAP
5 Chest to Bar PUs
10 Wall Ball Shots 20#
20 DUs

Weightlifting
5 5 3 3 3 Reverse Lunge
5 5 5 5 5 Single Leg Curls
10 10 10 10 Calf Raise

WOD
20 Min AMRAP
5 Hang Snatches 75#
50m Sandbag Run
10 Wall Ball Shots 20#
20 DUs

Weightlifting
5 5 3 3 3 Dead Lifts
10 10 8 8 Single Arm DB Rows
5 5 5 5 Strict C2B Pull Ups

WOD
4 min Tabata (20 secs on, 10 secs off)
Walking Lunges
KBS
Rest 1 min

4 min Tabata (20 secs on, 10 secs off)
DUs
Sit Ups
Rest 1 min

4 min Tabata (20 secs on, 10 secs off)
Wall Ball Shots 20#
Push Ups

Weightlifting
5 5 5 5 5 Bench Press
5 5 5 5 5 Incline DB Press
5 5 5 5 5 Strict Press

WOD
5 Rounds for time:
10 GHD Situps
10 DB Snatches 50#
10 Calorie Row
10 DB Cleans 40#

Weightlifting
5 5 5 5 5 Back Squat
5 5 5 5 5 DB Leg Curls
5 5 5 5 5 Hip Extension 135/95

WOD
15 Min AMRAP
30 DUs
10 Power Cleans 115/85
10 Wall Balls
10 T2B