Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Nov 14th 2020

Strength & Conditioning:

A.) 15min. AMRAP:
2 rounds of:
32 DB lunges 50/35
32 toes-to-bar
16 DB power cleans 50/35
Then, 2 rounds of:
32 alt. DB snatches 50/35
16 muscle-ups
16 DB burpee deadlifts 50/35

Rest 5min.

B.) Can you finish this in 15min?
5 Rounds:
30 Wall Balls (20/14)
30 SDHP’s (115/75)

*Teams of 2: Only 1 Person works at a time
*Scale for muscle up = 32 push-ups or 16 Cals each on the assault bike.
*Advanced athletes do 135/95 on part 2 with the 30/20lb ball
*If you finish the whole piece on part 1, start over and keep going. This is actually very similar to the open WOD 17.2 from a few years ago, but I added snatches.


“Team Cardio + Abs”

35min. AMRAP:
50 Cal Assault Bike
50 Burpees
50 DB Snatches 50/35s
50 Cal Row
50 Sit-Ups
50 Toes-To-Bar
50 Russian Twists with 50/35lb DB

… Then 40 of all that
… Then 30 of all that
… Then 20 of all that
… Then 10 of all that

*Teams of 2. Only 1 person works at a time. Feel free to trade the row for a ski, but no back and forth, that’s your machine the whole time. Can you finish?

Left + Right = 1 rep on russian twists.

Optional: 70 or 60lb. DB for the snatches for men.

Da Daily D:

For Time:
10 Alt. DB Snatches 50/35lb
15 Push-Ups
100 Meter Sprint

Rest 60sec. x  8 Rounds

Advanced: 70/50lbs.

*10 is total. 5 each arm.

*Options for the sprint:
1.) 50m and turn around
2.) 100m Straight
3.) 10 x 10m Shuttles

*Got time? Go for 10 rounds 🙂

Full Body Aesthetics: Day 34 Cycle 4 Rest Day

This week is deload week do there will only be workouts posted on Mon, Wed & Friday.  Tues, Thurs, Sat & Sun are all rest days before we start Cycle 5 next week.

Categories: WOD

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