Search

Sept 16th WOD


Warm UP:

2 Rounds

200m Run

5 Burpees

10 Air Squats

10 kbs

Strength:

Front Squat: 7x5 @ 75%

Hip Thrust 4x20

SLDL 4x12 (each LEg)

Conditioning:

"Helen"

3 RDS

400m Run

21 KBS

12 Pull Ups


3 views0 comments

Recent Posts

See All

Strength: Push Press 1x3 @ 55%, 1x3 @ 65% 5x3: 75%, 85%, 90%, 80%, 70% Super Set: Strict Pull ups 5x 3 Conditioning: 15 min Amrap 20 kbs (70/55)(55/35) 15 HSPU 10 hang power clean (135/95)(125/85)

Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups