top of page
Search

Jan 17th WOD


Strenght: Back Squat (90% of 1RM)

1x8 @ 65%

1x8@ 70%

1x8@80%

1x8@85%

Strict Pull ups:

if you have a Max of: 5 sets. 4/ 3/3/ 2/1 reps(do pull ups between back squats)

If you have a max of 10 : 5 sets 9/ 8/7/6/ 5 reps

Negatives (jump up to get chin over the bar to start the pull up and let yourself down slowly. Your goal will be to hold in the most difficult positions as those will be your weakest positions.)

Conditioning:

5 rds

5 Squat Cleans (75% of clean) (scale hang squat clean)

15 Box Jumps

25 Situps


42 views0 comments

Recent Posts

See All

Strength: 10min EMOM 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snath 1 OHS Conditioning: 5 rounds 1 Muscle up/Chest to Bar Pull up 2 DB Winsters! (50/35)(40/25) 6 Deadlifts (225/155)(185

Strength: Bench Press 8 @ 65% 8 @ 70% 6 @ 80 @ 6@ 85% Bicep Curls 3x12 Tricep ext: 3x12 Conditioning: OPEN WOD 15.4 Complete as many reps as possible in 8 minutes: 3 handstand push-ups/Pike Push Ups 3

Conditioning: 25min AMRAP (Split Reps Evenly) 60/30 Cal Row 50 Power Snatches (95/65) 60/30 Cal Row 50 Weighted Sit ups (45/25) 60/30 Cal Row 50 Kneel and Press (35/25)(30/20)

bottom of page