top of page
Search

Sept 9th


Warm Up:

3 Rounds

200m Run/Row

6 Strict Chin Ups

8 Goblet Squats

10 V-Ups

Strength:

1a) Front Squats 7x5 @65%

1b) DB Hip Thrust

2 Weighted Lunges 4x12 each leg

Conditioning:

21-15-9

Front Squats

KBS

Burpees (no pushup


2 views0 comments

Recent Posts

See All

Saturday May 18th Wod

For Time: Paether Wod. Split reps evenly 400m Run together 50 Shoulder Presses/HSPU/Kneel & Press 50 Push Presses. ( 115/75)(95/65) 50 Push Jerks 400m Run together 50 Back Squats 50 Front Squats 50 Pu

Friday May 17th WOD

STRENGTH: FIND A HEAVY SQUAT CLEAN CONDITIONING: 18 MIN AMRAP: 8 SQUAT CLEANS (115/75)(95/65) 200 M RUN 10 KETTTLE BELL SWINGS (70/55)(55/35)

Thursday May 16th WOD

Strength: Bench Press 5x5 (Increase weight each working set) Super Set: Bicep Curls: 3x12 Tricep Ext 3x12 Conditioning: 2 sets: Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minu

bottom of page