Search

Nov 16th WOD


Monday Nov 16th

Strength:

1a) Snatch Complex (20 minutes) -Power Snatch -Hang Snatch (Only if ready) -Overhead Squat x2 2a) Front Squat (Use 5rm if you do not have 1rm) 70x3 80x3 90xME 70xME 2b) Single leg SLDL w BW/DB/KB 4x10

Conditioning: 8 minute AMRAP -7 Deadlifts (225/185) -14 Wall Balls (25/20) -28 Dubs


7 views0 comments

Recent Posts

See All

Strength: Find a 1RM Clean and Jerk Conditioning: 14 Minute AMRAP 40 Double Unders/ Hops over bar 16 Alternating Barbell Back Rack Lunges (115/75)(95/65) 10 Pull Ups

Happy Birthday MISTY!!!!!!!!!!! Strength: Bench Press 1x3 @ 55% 1x 3 @ 65 % 4x3 @ 80% Conditioning: 2 rds: 5 Bar Muscle ups/ Pull ups / ring row 23 Push Ups 68 Air Squats 400m RUn 15 Hang Power Clean

#1: 2 rounds of: 10 thrusters & 10 pullups #2: 2 rounds of: 10 thrusters, 10 pullups, 10 burpee over bar #3: 2 rounds of: 10 thrusters , 10 pullups, 10 burpee over bar, 10 box jumps over #4: 2 rounds