Search

July 31st WOD


Today starts the first day of our "Girls Workout Challenge" The goal is to do the workouts RX to get the points for the challenge! We are also starting a new strength cycle focusing on upper body so we will be benching and pressing 2x per week for the month of August.

Strength: Bench Press (90% of 1RM)

1x10 @ 60%

1x8 @ 70%

1x6 @ 75%

1x4 @ 80%

Strict Press: (90% of 1RM)

4x5 @ 70%

Conditioning: "Nasty Girls" (12min cap)

3 rounds for time of:

50 Air Squats

7 Muscle Ups (Scale C2B Pull Ups/ Kipping Pull ups, Band Pull up, Ring ROws)

10 Hang Power Cleans, 135/95 lbs


41 views0 comments

Recent Posts

See All

Partner WOD; 50 DB devil presses 45/25) 100 toes to bars 150 Box jumps over 24/20 in 50 DB Devil Press Split reps evenly

Strength: 10min EMOM 2 power cleans + 2 hang squat clean + 2 jerks Part 1 10min Amrap 16 Deadlifts (185/135) 15 KBS 50 Dubs Rest 2 Minutes Part 2 10min Amrap 10 Push Press (135/95)(125/85)(115/75) 12

Partner Wod! BARBARA’S HOUSE 40 Pull-Ups 60 Push-Ups 80 Sit-Ups 100 Air Squats HELEN’S HOUSE 400 meter Run together 42 Kettlebell Swings 24 Pull-Ups FRAN’S HOUSE 42 Thrusters (95/65) NANCY’S HOUSE 400