top of page
Search

Sept 28th WOD


Skill/Open Gym

Conditioning: with a 30min Running Clock.

Min 0-10 (for  time)

200 m. Farmers carry (#55/35)

20 Kb burpee (must stand w/ bells)

20 alt. Hang kb or DB snatch

**2 rounds**

MIN 10-20 (EMOM)

5 T2B

10 air squats

Min 20-30 (for time)

4 pinch grip plate walks (up and back in gym w/ #25/10. Thumbs not allowed)

20 OH plate lunges (45/25)

20 box jumps

**2 rounds**


35 views0 comments

Recent Posts

See All

HAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY! STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X6 @ 70% 1X6 @ 75% 1X6 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 CONDITIONING: FOR TIME 10 Power Cleans (11

Conditioning: Partner WOD: 10 rounds (5 each, partner switch after full round): 10 HSPU/ kneel and Press 10 toes to bars/Knee to chest — Then 8 rounds (4 each, partner switch after full round): 200m r

Strength: 12min EMOM Even: 4 Front Squats Odd: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 70% of that # Conditioning: For Time: 60 Alternating Dumbbell Lunges (50/35)(45/25) 30

bottom of page