Search

Sept 29th WOD


Warm up:

3 RDS

200m Run

10 Banded Good Mornings

10 KBS

10 Ring Rows

Strength: Stiff leg Dead Lifts 4x8

DB backward lunges 4x12 (12 each leg)

DB Hip Thrust 4x15

Conditioning: 12min Amrap

21 Wall Balls

15 Deadlifts (135/95)

9 Pull ups 

                         We are Spartan!!!


16 views0 comments

Recent Posts

See All

Partner WOD; 50 DB devil presses 45/25) 100 toes to bars 150 Box jumps over 24/20 in 50 DB Devil Press Split reps evenly

Strength: 10min EMOM 2 power cleans + 2 hang squat clean + 2 jerks Part 1 10min Amrap 16 Deadlifts (185/135) 15 KBS 50 Dubs Rest 2 Minutes Part 2 10min Amrap 10 Push Press (135/95)(125/85)(115/75) 12

Partner Wod! BARBARA’S HOUSE 40 Pull-Ups 60 Push-Ups 80 Sit-Ups 100 Air Squats HELEN’S HOUSE 400 meter Run together 42 Kettlebell Swings 24 Pull-Ups FRAN’S HOUSE 42 Thrusters (95/65) NANCY’S HOUSE 400