Brett’s WOD Blog

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
4 – 4 min rounds:
400m Row
50m Sled Push
AMRAP Hang Cleans 135/95
Rest 1 min

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

WOD
4 Rounds for time:
15 Wall Balls
12 Back Rack Lunges 95/65
9 Chest to Bar PUs
6 Strict HSPU
Run 400

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
16 min EMOM (4 rounds)
10 Power Cleans 135/95
10 GHD Situps
10 Cal Row
10 Ring Dips

Weightlifting
5 5 5 5 5 – DL
5 5 5 5 5 – DB Bent over row
5 5 5 5 5 – PUs

WOD
20 min AMRAP at 80%
Row 250
10 Good Mornings
10 Slam Balls
10 Russian KB Swings
10 GHD Situps
10 Push ups
10 T2B
10 Single leg RDLs
20 DUs

Weightlifting
5 5 5 5 5 – Bench Press
5 5 5 5 5 – Dips
5 5 5 5 5 – DB Shoulder Press

WOD
5 RFT:
12 DB Lunges 50#
9 DL 225#
6 Strict PUs

Weightlifting
7 7 7 7 Back Squat
7 7 7 7 Back Rack Lunges
7 7 7 7 Weighted Hip Raises

WOD
16 min AMRAP:
15 Box Jump Overs
12 Pull ups
9 Hang Power Snatch (95/65)
50m Sandbag Run

Weightlifting
7 7 7 7 Deadlift
7 7 7 7 Bent Over Row
7 7 7 7 Strict PUs (weighted)

1000m Row
50 GHD sit ups
50 Wall Balls (20/14)
50 Sum DL High Pull (75/55)
50 Push Press (75/55)
1000m Row

Weightlifting
7 7 7 7 Bench Press
7 7 7 7 Dips
7 7 7 7 DB Shoulder Press

WOD
4 rounds for time of:
25 Double Unders
50m Sled Push
10 Deadlifts, 225/155 lbs
Row 250m

Weighlifting
7 7 7 7 – Bench Press
7 7 7 7 – Dips
7 7 7 7 – DB Shoulder Press

WOD
45 Sit-ups
45 Flutter kicks
15 Pull Ups
Row 500

35 Sit-ups
35 Flutter kicks
12 Pull Ups
Row 500

25 Sit-ups
25 Flutter kicks
9 Pull Ups
Row 500