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 251126

A.1 5 rounds:
5 deadlift
8(e) sa db rdl

A.2
12:00 AMRAP
12/10 cal assault bike
On the 0:00 20 db push ups
On the 2:00 100m farmers carry
On the 4:00 20 db push ups
On the 6:00 100m farmers carry
On the 6:00 20 db push ups
On the 8:00 100m farmers carry
On the 10:00 20 db push ups

Rx: #50/ #35
Score is total assault bike cals

WOD 251125

A.1
5 rounds:
5 press
12 seated db lat raise

A.2
5 rounds:
10 power cleans
Row 500m/450m
10 strict pull ups
(20:00 cap)

A.3
3 rounds:
:15 l-sit
10(e) teapot

Happy Thanksgiving week! Check out our schedule this week:

Wednesday: 6:00 am class, open gym until 4:00pm
Thursday: 9:00 am class only, Fight Gone Bad
Friday: No classes, 7:00am-4:00pm open gym only
Saturday: 9:00 am class
Sunday: 9:00 am class

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

WOD 251120

A.1
4x12 db step ups
:30 Superman hold

A.2
4rds
400/360m row
30 sit ups
20 db goblet squats
#50/ #35
100m farmers carry #50/ #35

WOD 251119

A.1
5 rounds:
3 deadlifts
8 db weighed hip bridge - heavy

A.2
40 cal assault bike
10 power cleans #135/ #95
Row 1000m
10 power cleans
40 cal assault bike
(18:00 cap)

A.3
3x1:00 wall sit

WOD 251118

A.1
5 rounds:
3 press
10(e) single arm leaning db lat raise

A.2
5:00 AMRAP
10/8 cal row
3-6-9-12-15…. Feet elevated ring row

Rest 2:00

5:00 AMRAP
10/8 cal row
3-6-9-12-15… strict press #75/ #55

Rest 2:00
5:00 AMRAP
10/8 cal row
2-4-6-8-10…. Strict pull up

A.3
3x30 sandbag front carry