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Oct 21st WOD


Strength:

1.) Box Squat Back Squats 6x5 @55-60% (see Video)

2.) DB Reverse lunge 4x10 (Do 10 on one leg before switching to other leg)

Conditioning:

100 double unders 40 KBS 40 sit ups

80 DU 30 KBS 30 sit ups

60 DU 20 KBS 20 situps

40 DU 10 KBS

20 situps 20 DU


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Strength: Shoulder Press 1x10 @ 60% 1x8 @ 70% 2x8 @ 75 1x8 @ 7%80 Conditioning: 3 Rounds 20 Box jumps (24/20) 5 Wall WalkS 50 Kettlebell Overhead Swing (70/55)(55/35) 5 Wall WalkS

Saturday Feb 24th WOD

30min Amrap Partenr WOD 22 Push Presses (115/75)(95/65) 22 Pull-Ups 22 Power Snatches 22 Sit-Ups 22 Toes-to-Bars 22 Stiff Leg Deadlifts 22 Slam Balls 22 Back Squats 22 OH Plate Lunges (45/25) 22 Plate

Friday Feb 23rd WOD

Conditioning: “OPEN 17.5” 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double-Unders or 70 Single Jump Ropes

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