Search

Wed OCT 4th WOD


Strength- 12 Minutes to build to heavy 2 rep Max Power Clean WOD- With a Partner 4 Alternating Rounds of (10 MIN Cap) 6 Hang Power Clean to Overhead 95/65 9 T2B 12 Air Squat After 4 rds-Max DB snatch ( One partner completes a round while one hangs from pull up Bar, once 4 rounds are complete max ALT DB snatches (one rest, while one works) Rest 2 minutes then complete.. 10 min cap 4 ALT rounds (While one completes 1 round, other hold plank) 6 Hang Power Snatch (same lbs) 9 t2b 12 Air Squat After 4 rounds Max Burpees remaining time (again, one does Burpees, one rest) 


25 views0 comments

Recent Posts

See All

Thursday Jan 21st WOD

Strength: Bench Press 3x 8 @ 75% Bicep Curls 3x 10 Tricep Ext 3 x 10 Conditioning: 12 min Amrap 6 Squat Clean (115/75)(95/65) 8 Slam Balls 10 Box Jump over

Wed Jan 20th WOD

Conditioning: Partner WOD 16 min Amrap 20 hspu/kneel & press 24 pull ups 40 Weighted sit up rest 2 min 12 min AMRAP 16 OHS (95/65) 16 Hang Power Snatch 50 double unders *split reps evenly

Tuesday Jan 19th WOD

Strength: Back Squat 3 x 8 @ 75% of 1rm Conditioning: Death By: At Min 1:00 - 1 Deadlift + 1 Hang Power Clean + 1 Front Squat (135/85)(115/75)(95/65) At Min 2:00 - 2 Deadlift + 2 Hang Power Cleans + 2

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS