Friday Sept 8th WOD

Strength: Deadlift 5x5 (add 5-10lbs from last time)

Stiff leg Deadlifts :35-40% of DL

(Can use barbell or Dumbells, if using Barbell, 4x8, if using DB 4x10


15min Amrap

200m Run 5 Box Jump Overs 7 Pull ups/Ring Rows 9 Deadlifts (225/155)(185/135) (155/95)

19 views0 comments

Recent Posts

See All

Tuesday July 27th WOD

Strength: Front Squat 4x5 @ 80 % Conditioning: 4 Rounds 12 DB Dead Lifts (55/35) 6 Barbell Lunge + Squat Rx (95/65) 12 Box Jumps *Rest 1 Minute Between Rounds RX + Weight ranges: Men: 115-135# Women:

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(