top of page
Search

Nov 16th WOD


Skill/Open Gym

Conditioning: With a 20 mins running clock

0-5min

5rds

10 box jumps

10 air squats

10 jumping split lunges.

5-10min

4 rds

15 V-Ups

15 superman's

10-15min

3 rds

20 med ball cleans

20 Oblique wall ball twist (left+right=1 rep)

15-20min

2rds

25 Push Press (empty bar (45-35)

25 back squat (45/35)

25 Kb sumo deadlift high pull (35/25)


31 views0 comments

Recent Posts

See All

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups

bottom of page