top of page
Search

Aug 16th Wod


45 Min cap w/ partner "Don't Drop Tha Bomb" Wod Starts with both Partners completing 5 push ups every 30 seconds for 5 Minutes then directly into... Bomb equals= 1-55lb kettlbell males 1- 35 lb Kettlebell females Whole workout is done with Bomb, switch when tired, bomb cannot drop or you have to do a syncronized 1 minute plank. * One person works, one holds bomb 800m run with bomb 6 rounds total ... 9 Kb Swings 53/35 7 Box Jumps 5 Thrusters 95/65 400m run 300 double Unders 100 Sit Ups 400m run 6 rds. 7 power cleans 95/65 7 Burpees over Barbell 


38 views0 comments

Recent Posts

See All

HAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY! STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X6 @ 70% 1X6 @ 75% 1X6 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 CONDITIONING: FOR TIME 10 Power Cleans (11

Conditioning: Partner WOD: 10 rounds (5 each, partner switch after full round): 10 HSPU/ kneel and Press 10 toes to bars/Knee to chest — Then 8 rounds (4 each, partner switch after full round): 200m r

Strength: 12min EMOM Even: 4 Front Squats Odd: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 70% of that # Conditioning: For Time: 60 Alternating Dumbbell Lunges (50/35)(45/25) 30

bottom of page