Thursday Dec 10th WOD


1a) Clean Complex (15 minutes) -Hang From Mid Thigh (Focus on final pull) -Clean & Jerk -Jerk

2a) Front Squat (1 sec Pause at bottom) 70x3 80x3 90xME 70xME 2b) Single Leg DB/KB SLDL 4x10 Each leg



Thrusters (75/45)


3 views0 comments

Recent Posts

See All

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(

Thursday July 22nd WOD

Strength: Bench Press 4x8 @ 75% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: (15min CAP) 10 Rounds 15 Abmat Sit-ups 15 Double Dumbbell Floor Press (50/35) 15 Slam Balls