Search

Jan 19th WOD


Warm Up:

5 KB Deadlifts

5 KBS

5 Goblet Squats

5 KB Press left arm

5 KB Press Right arm

Strength: Deadlift (take 90% of 1RM)

1) 1x8 @ 60%

1x8@ 65%

1x8@70%

1x8@75%

2) Single leg KB Deadlift 4x12

Conditioning:

3 Rds

400m Run

21 KBS (55/35) (Rx+ 70/55)

12 HSPU (1 ab mat) (Rx+ hands 45lb plates)


30 views0 comments

Recent Posts

See All

Partner WOD; 50 DB devil presses 45/25) 100 toes to bars 150 Box jumps over 24/20 in 50 DB Devil Press Split reps evenly

Strength: 10min EMOM 2 power cleans + 2 hang squat clean + 2 jerks Part 1 10min Amrap 16 Deadlifts (185/135) 15 KBS 50 Dubs Rest 2 Minutes Part 2 10min Amrap 10 Push Press (135/95)(125/85)(115/75) 12

Partner Wod! BARBARA’S HOUSE 40 Pull-Ups 60 Push-Ups 80 Sit-Ups 100 Air Squats HELEN’S HOUSE 400 meter Run together 42 Kettlebell Swings 24 Pull-Ups FRAN’S HOUSE 42 Thrusters (95/65) NANCY’S HOUSE 400