Search

Tuesday Oct 17th WOD


Strength:

Deadlift 5x5 + Max Effort on last set of 5

Conditioning:

4 Rounds Each Round As Fast As Possible but also as Heavy as possible. 6 Back Squats (225/155)(185/125)(145/85) or 65-70 of 1rm 30 Weighted Sit Ups (25/15) 6 Back Squats Rest 2 Min Between Rounds Goal: As fast as possible but also as heavy as you are capable of with keeping good form. Back Squats should be unbroken.

If can not squat with a barbell use Dumbells

12 Dumbbell Squats ( 60/45) (50/35) 30 Weighted Sit Ups (25/15) 12 Dumbbell Squats Rest 2 Min Between Rounds

Make sure to choose the RIGHT weight. These squats should be heavy but unbroken. The second set will obviously be harder than the first!


35 views0 comments

Recent Posts

See All

Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)