Search

Feb 21st WOD


Strength: Back Squat (90%)

1x5@ 65

1x5 @ 70

1x5 @75

1x5 @ 80

Pull ups: Add weight to strict pull ups

OR

9,8,7,6,6 (add negatives on all reps)

4,3,3,2,2 (add negatives on all reps)

OR

Negatives Jumping pull-ups (no Bands)

Conditioning:

3rds 400 m Run 5 Front Squats @ 65% 12 T2B 12 KBS (70/55)


30 views0 comments

Recent Posts

See All

Sept 16th WOD

Strength: Bench Press 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Bicep Curls 3x10 Tricep ext 3 x 10 Conditioning: (15min Cap) 200m Run ( if raining 80 Double Unders / DB Hop Ov

Wednesday Sept 15th WOD

Conditioning: "Andi" 100 hang power snatches (95/65)(75/55) 100 push presses 100 sumo deadlift high pulls 100 front squats

Tuesday Sept 14th WOD

Strength: Back Squats 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Conditioning: 12min AMRAP 6 Pull Ups/Ring Row 4 Heavy Deadlifts (RX:225/155)(205/135) 8 DB Alt Lunges (50/35)(40