Search

July 24th WOD. HAPPY BIRTHDAY AMBER!


Happy 28th Birthday to Amber! Enjoy your Birthday WOD!! ¬†ūüéȬ†

Skill: Coaches choice

Conditioning: 

24min Amrap 7 HSPU 24 Hang Cleans (115/75)(95/65) 28 Dubs 200m Run 7 BMU/Chest 2 Bar PU/ Pull ups 24 OHS 28 Dubs 200m Run

(When choosing a weight for OHS, you should be able to perform 10 Unbroken reps. Warm up accordingly to find your weight.)


34 views0 comments

Recent Posts

See All

Thursday Sept 23rd WOD

Bench Press: 1x8 @ 65 % 1x8 @ 70 1x8 @ 75 1x8 @ 80 1x8 @ 65% Bicep Curls 3x10 Tricep ext 3x10 Conditioning: 12 min AMRAP 6 Hang Power Snatches (95/65) 10 Box Jump overs (24/20) 100 Meter Farmer Carry

Wednesday Sept 22nd WOD

Conditioning: Partner WOD 30min Cap Buy in: 400 M Run Together 100 Wall Balls 90 Shoulder Taps 80 KBS (70/55)(55/35) 70 Toes to bar/Knee to chest 60 Power Cleans (135/95) 50 Push Press (135/95) 40 Pul

Tuesday Sept 21st

HAPPY TEQUILA TUESDAY BIRTHDAY TO TRISH AND KATHY! STRENGTH: BACK SQUAT 1x8 @ 65 % 1x8 @ 70 1x8 @ 75 1x8 @ 80 1x8 @ 65% Conditioning: 12min EMOM Min 1: 21 Double Unders + 9 Deadlifts Min 2: 21 Double