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


38 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