top of page
Search

Sept 27th WOD


Warm Up:

Shoulder Complex

3 Rds

10 DB Front Raise

10 DB Lateral Raises

10 DB Shoulder Press

Strength: Close grip Bench Press 5x1 @90%

DB Kick Back 3x12

DB Pull Over 3x12

Conditioning: 3rds

15 Thrusters (95/65)

200 m Run

15 Push Ups


14 views0 comments

Recent Posts

See All

Partner WOD : One partner working at a time except for the synchronized DB snatches: 100/80 cal row 10 Thrusters (135/95)(125/85) 25 Synchro DB snatches (50/35) 100/80 cal row 50 HSPUS/Kneel and Press

Warm up: 2 Rounds 10 Dead Bugs 10 Elbow Plank Leg Lifts, R+L 10 Stripper Squats 30 Seconds of Samson Lunge, R+L 10 Glute Bridges 10 Empty Bar Stiff Leg DL's STRENGTH: Back Squat 8 @ 65% 8 @ 70% 6 @ 80

HAPPY BIRTHDAY COACH BRI! HOPE YOU HAVE A WONDERFUL DAY AND EVERYONE ENJOYS YOUR BIRTHDAY WOD! STRENGTH: Shoulder Press 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% -THEN- Single Arm Dumbell Row 3x10 per arm Condi

bottom of page