Search

Jan 18th WOD


Skill:

DUBS Wod: 30 minutes 0-10 minutes: 3 rounds of 10 power cleans (135/95) rx+ (155/105) 10 bar facing burpees (both feet start and finish together. No step overs.) 10-20 minutes: 2 rounds of 15 power cleans (155/105) rx+ (185/115) 15 bar facing burpees 20-30 minutes: 1 round of 30 Power cleans (185/115) rx+ (205/135) 30 bar facing burpees


41 views0 comments

Recent Posts

See All

Thursday Sept 23rd WOD

Bench Press: 1x8 @ 65 % 1x8 @ 70 1x8 @ 75 1x8 @ 80 1x8 @ 65% Bicep Curls 3x10 Tricep ext 3x10 Conditioning: 12 min AMRAP 6 Hang Power Snatches (95/65) 10 Box Jump overs (24/20) 100 Meter Farmer Carry

Wednesday Sept 22nd WOD

Conditioning: Partner WOD 30min Cap Buy in: 400 M Run Together 100 Wall Balls 90 Shoulder Taps 80 KBS (70/55)(55/35) 70 Toes to bar/Knee to chest 60 Power Cleans (135/95) 50 Push Press (135/95) 40 Pul

Tuesday Sept 21st

HAPPY TEQUILA TUESDAY BIRTHDAY TO TRISH AND KATHY! STRENGTH: BACK SQUAT 1x8 @ 65 % 1x8 @ 70 1x8 @ 75 1x8 @ 80 1x8 @ 65% Conditioning: 12min EMOM Min 1: 21 Double Unders + 9 Deadlifts Min 2: 21 Double