top of page
Search

Wednesday Oct 17th WOD


Partner WOD

In teams of two:

13 minute AMRAP 4 box jumps 6 Alt DB snatches (50/35) 8 Push Press (135/95)

Partners alternate rounds

Rest 2 minutes,

Then for time:

50 toes to bar/Knee 2 Chest 400m run, together 30 Hang power Cleans (135/95) 20 burpees

400m Run Together


23 views0 comments

Recent Posts

See All

Thursday July 25th WOD

Strength: Bench Press 1. DB Single Arm Bench Press 4x 6ea arm 2. BB Bent Over Rows 4x6 Superset: -Waiter Curls (only 1 heavy DB) 3x8-10 VIDEO -Tricep Dips (use box/bench/rings/machine) 3x5-8 VIDE Cond

Wednesday July 24th Wod

Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean

Tuesday July 23rd WOD

Strength: Single Leg Strength - 1. DB Bulgarian Split Squats 5x8 per leg VIDEO 2. Single Leg KB DL (use the rig for balance and keeping good form) 5x8 per leg 20 Minute AMRAP 15 Front Squats (135/95)(

bottom of page