All posts by Daniel Haag

WOD 8/5

Conditioning:

“Jack Squat”

For Time

21 Front Squats, 21 KB Swings, 400m Run

15 Front Squats, 15 KB Swings, 400m Run

9 Front Squats, 9 KB Swings, 400m Run

Body Armor:

3 Giant Sets

Max Dumbbell Bench Press 

12 Chest Supported Rows Dumbbell Rows

12 Lateral Box Step-Ups 

Rest 2:00between.

Built By CompTrain 

3-2-1…GO

WOD 7/5

Conditioning:

“Lead Foot” 

Part 1

AMRAP 4

27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

Part 2

AMRAP 4

21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

Part 3

AMRAP 4

15 Calorie Row, 15 Burpees, 15 Pull-Ups

Midline:

Built By CompTrain 

3-2-1…GO

WOD 3/5

Conditioning:

“Sleep Walk”

In Teams of 3…

“Sleep Walk” Part #1

In a 7:00 Window: 

100/70 Calorie Assault Bike

Time Remaining – Max Overhead Squats 42,5/30

Rest 3:00

“Sleep Walk” Part #2

In a 6:00 Window: 

75/50 Calorie Assault Bike

Time Remaining – Max Hang Squat Cleans 50/35

Rest 3:00

“Sleep Walk” Part #3

In a 5:00 Window: 

50/30 Calorie Assault Bike

Time Remaining – Max Thrusters 60/42,5

Built By CompTrain 

3-2-1…GO

WOD 2/5

Conditioning:

“Waterlogged”

For Time

1,000 Meter Row

Directly into,

30 DB Snatches 22,5/15

15 Burpee Box Jump Overs 60/50

20 DB Snatches

10 Burpee Box Jump Overs

10 DB Snatches

5 Burpee Box Jump Overs

Body Armor:

Built By CompTrain 

3-2-1…GO

WOD 30/4


Conditioning:
“Front Runner”
For Time
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks

Body Armor:
3 Sets, Not For Time
9 Dumbbell Bench Presses
15 Dumbbell Bent Over Rows (15 per side)
21 Dumbbell Floor Presses
27 Low Banded Rows
Rest 2:00 between efforts.

Built By CompTrain

3-2-1…GO

WOD 26/4

Conditioning:

”WOD al’a IVAR”

TEAM OF 3 

For Time

100 DB Step-ups

90 DB Push-ups 

80 DB Deadlift

70 DB Lunges 

60 Burpee

50 DB Push-press 

40 Devilpress

30 DB Thrusters 

20 DB Complex 

10 Rope Climb / 7,5m x 3 Handstand Walk

Built By Ivar

3-2-1…GO