top of page
Search

Thursday Sept 14th WOD


Strength:

Triple set (3x10)

Tricep Extensions

Rear Delt Flys

DB Rows

Bench PRess (95%)

1x5 @ 70%

1x5 @ 80%

1x3 @ 85 %

1x2 @ 90%

1x1 @ 100%

Press: (95%)

1x5 65%

1x5 @ 75%

1x5 @ 80

1x5 @ 85

Conditioning:

10min AMRAP

2/20 4/30 6/40 8/60 10/70.......

Hang Power Snatch (135/95) (115/75) (95/65)

Dubs

**So you will do 2 Hang Power Snatches and 20 dubs, moving up the ladder by 2'son Snatches and 10's on DUBS


28 views0 comments

Recent Posts

See All

Strength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back

30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly

Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats

bottom of page