Search

Jan 23rd WOD


Strength: 5- 7 sets of the complex

Power Snatch + Hang Squat Snatch+ OHS

(try to increase weight each set)

Conditioning:

2 Total Rounds: (15min Total)

3 Min AMRAP

10 Hang Power Snatch (95/65)(Rx+115/75)

10 Box Jump

Rest 1 Min

3 Min AMRAP

10 Deadlifts (185/115)(Rx+225/145)

10 Candlesticks (gymastic/pistol progression)

https://www.youtube.com/watch?v=0kjNlyc4wRw

Watch video for demonstration

Scale: Ab Mat sit up for candel stick

Rest 1 Min

Repeat again!!

Candelstick: Squat, roll back, hips and legs to the sky, use momentum to roll to the bottom of a squat, stand.

For the Deadlift weight and Snatch weight, choose something that will allow mostly unbroken sets. Score is TOTAL REPS


45 views

Recent Posts

See All

Tuesday Oct 20th WOD

Strength: 12min EMOM EVEN Minutes - 3 Front Squats ODD Minutes - 6 Back Squats Barbell - 69% of 3-Rep Back Squat (% is 3% higher or roughly 5-10lbs heavier then last week) 12min EMOM Minute 1: 10 Fro

Monday Oct 20th WOD

Strength: Shoulder Press 4x3 @ 90 % of 1Rm DB lateral Raises 3x10 DB rear Delt Rows 3x10 Conditioning: 15min AMrap 200m Run 24 KBS (55/35) 16 Push Press (135/85)(115/75) 8 Strict or Kipping Pull Ups R

October 16th WOD

Strength: 10min Amrap 1 Snatch Grip Dead lift 1 Hang Power Snatch 1 High Hang Power Snatch (Increase weight as you go) Conditioning: 3 rds (20min Cap) 50 Wallballs (20/14) 40 Alternating Dumbbell Snat

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS