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Jan 10th WOD


Strength


Back Squat

1 x 10 @ 60

1 x 8 @ 65

1 x 6 @ 70

1 x 6 @ 75

2) Pull Ups

Pull ups in between back squats

Conditioning

4 RDS 5 Front Squats @ 75% 10 DB Burpee Box Step Ups (RX MEN 40-50) (Rx Woman 25-35) be sure to alternate legs 15 KBS (55/35) (RX+ 70/55)



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Strength: Back Squat 1x10 @ 60% 1x8 @ 65% 1x8 @ 70% 1x6 @ 80% 1x6 @ 85% Conditioning: 17 Min AMRAP 6 Pull Ups 9 Hang Squat Cleans (135/85)(115/75) 12 Box Jump Overs

Monday March 4th WOD

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Saturday March 2nd

30min Amrap 120 Hang Clean and Jerks (115/75)(95/65) 100/80 cal row 60 Stiff Leg DL (115/75)(95/65) 40 DB Box steps overs (45/25)(40/20) 20 T2B 200 Dubs

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