Search

Thursday Sept 7th WOD


Strength:

Triple set (3x10)

Tricep Extensions

Rear Delt Flys

DB Rows

Bench PRess (95%)

1x6 @ 70%

1x6 @ 80%

1x3 @ 90 %

1x2 @ 95%

Press: (95%)

1x5 65%

1x5 @ 75%

1x5 @ 80

1x5 @ 80

Conditioning: 10min Amrap

5-10-15-20......

Hang Clean and Jerks (135/95) (115/75)(95/65)

5-10-15-20....

Burpees

Do 5 Hang Cleans and 5 Burpees, then 10 Hang Cleans, 10 Burpees....reps go up by 5. Get as far up the ladder as you can in the 10min


23 views0 comments

Recent Posts

See All

Strength: Alternating 12 Min EMOM Even Min: 5 Front Squat (start at zero on clock) Odd Min: 7 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 75% of that # Steph's Bday WOD Condition

Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches