SandyDog Strength and Conditioning

WOD 251201

A.1
4 rounds:
7 back squat
10(e) single leg elevated hip bridge

A.2
50 db bent over rows
50 crush z press
1000m/900m row
50 crush z press
50 db bent over row
Rx: #35/ #20
(18:00 cap)

A.3
3 rounds:
20 hanging knee raise
10(e) teapot

WOD 251129

In teams of 2:
20 rounds:
10(e)
3 front squats #155/ #105
5 shuttle runs (50m) - 5 lengths
10/8 cal assault bike
P.1 works
P.2 rests

WOD 251128

A.1
5 rounds:
5 bench press
12 db fly

A.2
150 kb swings
50 cal assault bike

A.3
300 flutter kicks

WOD 251124

A.1
5 rounds:
5 back squats
20 sa db calf raise

A.2
7 rounds:
15/12 cal row
12 t2b
3 walk walks

A.3
3 rounds:
15 evil wheels
10(e) side pillar w/ reach

WOD 251122

Partner wod
20 rounds:
(10 rounds each)
6 deadlifts
6 box jumps
Rounds: 1-4 (185/135)
Rounds: 5-7 (225/155)
Rounds: 8-9 (255/175)
Round: 10 (285/195)
Partners switch every other round

WOD 251121

A.1
5 rounds:
3 bench press
10 db pullover

A.2
2 rounds:
30 medball cleans
50 calorie assault bike

A.3
3 rounds:
100 flutter kicks