top of page
Search

April 11th WOD


Strength: RDL 4x10

2. DB Stiff leg DL 3x12 s/s DB Revers stationary lunges 3x10 (do not alternate...keep contant tension

Conditioning:

Score is total hang squat cleans

With a running clock complete: Min 0-4: 1 x 400 Meter Run Max hang squat 135/95 (rx+ 155/105)

When clock hits 4 min: Min 4-8: 1 x 400 Meter Run

Max Hang Squat Cleans 115/75 (rx+ 135/95)

When clock hits 8 Min:

Min 8-12: 1 x 400 Meters Max Hang Squat Cleans 95/65 (Rx+ 115/75


39 views0 comments

Recent Posts

See All

Saturday April 13th WOD

Partner WOD: For time: Buy-in: 1200m row (split) Then, 20 rounds of: 10 KBS (70/55) 8 Back Squats 135/95 lbs, 6 Alt DB Snatches (50/35) 4 Toes to bars Then, buy-out: 1200m row (split) Partners will al

Friday April 12th WOD

Strength: 10min Emom 1 Power Snatch 1 Hang Power Snatch 2 OHS Conditioning: 5 rounds 50 Dubs 5 Pull ups 5 T2B 30 Air Squats

THURSDAY APRIL 11TH WOD

STRENGTH: BENCH PRESS 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x5 @ 80 % 1x20 @ 50% SUPER SET: BICEP CURLS 3X12 (EACH ARM) TRICEP EXT OR DB KICK BACKS : 3X12 CONDITIONING: 12 Minute AMRAP 6 Hang Squat Cleans (1

bottom of page