Search

March 9th WOD


Strength: Deadlift

1x8 @65%

1x8@ 70%

1x8@75%

1x8@80%

2. DB Rows 3x10

Conditioning:

FOR TIME: 10 DB HANG POWER CLEANS (35/25) (50/35)

10 DB JERKS

10 DB SQUATS

10 DB BURPEES

9 DB HANG POWER CLEANS

9 DB JERKS

9 DB SQUATS

9 DB BURPEES....

CONTINUE ON DOWN THE LADDER 8-1


22 views0 comments

Recent Posts

See All

Friday Oct 15th WOD

Strength: Hang Power clean: 7-7-7-5-5-5-3-3-3 you will perform all reps unbroken increasing weigth each set. So you will find a heavy set of 7, 5, 3 Conditioning: 15 min AMRAP 200m RUn 6 Box Jump Over

Thursday Oct 14th WOD

Strength: Bench Press 1x 4 @ 75% 3 x 4 @ 80% 2 x 4 @ 65% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: 14 min EMOM 10 Wall Balls Max Reps Push Up + Tap + Tap (leave about 10-15 seconds rest at the en

Wednesday Oct 13th WOD

Conditioning: Partner WOD 30 min Amrap 60 Push Press (115/75)(95/65) 50 KBS (70/55)(55/35) 40 T2B/Knee 2 Chest 30 Hang Power Cleans (115/75)(95/65) 20 HSPU/Kneel & Press 10 Hang Power Snatch (115/75)