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: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back

30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly

Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats

bottom of page