top of page

Oct 9th WOD

Strength; Press 5x5 (add 5-10lb from last week)


5rds 12 Reverse Lunge (alternating 6 per leg) 8 Power Clean 12 Toes to Bar RX Men: 115# RX Women 75# RX Plus Men: 135#  RX Plus Women: 85#  

RX Men: 40-50# DBs RX Women 30#ish DBs Moderate pace for WOD. Should be able to do all LUNGES unbroken so choose weight accordingly 

28 views0 comments

Recent Posts

See All

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

MEF STORE IS LIVE!!! PLEASE READ THIS POST BEFORE PURCHASING! All of these garments we have had in the past so size according to past purchases. CREWNECK: RUNS SMALL and is more of a FITTED sweatshirt

bottom of page