top of page
Search

Jan 31st WOD


Strength: Back Squat 90% of 1RM

1x8 @ 65%

1x6 @ 75%

1x4 @ 85%

1x4@ 90%

Be sure to warm up before starting 65%

Pull ups in BTWN Back Squats

4,4,4,3,2

9,9,8,7,6

Conditioning:

14 min EMOM Min 1: 5 Front Squats 70-75% Min 2: 15 Kettlebell Swings 53/35

Min 3: 10 T2B Repeat


13 views0 comments

Recent Posts

See All

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups

bottom of page