Search

April 17th WOD


Strength:

Front Squat (90%) If you dont have a new Front Squat, add 10lbs to your old one.

1x10 60%

1x8 65%

1x8 70%

1x8 75%

2. Pull ups: Weighted, Strict, Progressions

Conditioning:

7 Rounds 6 Clusters (95/65) (RX+ 135/95) Cluster is a squat clean thruster 9 HSPU (scaled = push ups) 12 KB Swings (55/35) (RX+ 70/55)


34 views0 comments

Recent Posts

See All

Strength: Bench Press 3x8 @ 70% of 1RM Bicep curls 3x12 Tricep Ext 3x10 Conditioning: "DT" 5 Rounds For Time 12 Deadlifts (155/105 lb) (135/95) 9 Hang Power Cleans (155/105 lb)(135/95) 6 Push Jerks (

Conditioning: Partner WOD: Split Reps Evenly 40 Hang Power Snatches (115/75)(95/65) 200 meter Run 40 Push Ups 200 meter Run 40 Overhead Squats (115/75)(95/65) 200 meter Run 40 Planking Burpees 200 met

Strength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 66% of that # Conditioning: 16 Min AMRAP