top of page
Search

March 7th WOD


Strength: Back Squat (take 90% of 1RM)

1x5 @ 60%

1x5 @ 65%

1x5 @70%

1x5 @ 75%

***Do Pull ups in between Back Squats

Pull ups: Weighted Pull ups/ Jumping Pull up with NEgatives/ Pull Up Progressions....NO BANDS

Conditioning:

4 Rds

5 Front Squats @ 70% (clean bar from the ground)

10 Toes 2 Bar

15 Russian KBS (55/35)


41 views0 comments

Recent Posts

See All

Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets

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

bottom of page