Search

Tuesday Jan 9th WOD


Strength: Back Squat 4x3 @ 85%

Conditioning: (20 min cap)

For Time: 10 HSPU Or Seated DB Press (50/35) (40/25) then 10 Rounds: 7 Front Squats (155/105) (135/95)(95/65) 7 Push Press or DB Push PRess (50/35) (40/25) then 10 HSPU or (50/35) (40/25)

Use a weight that you DEFINITELY won't have to break up any sets of 7, but are DEFINITELY not going to breeze through all 10 rounds.


27 views0 comments

Recent Posts

See All

Friday May 7th WOD

Strength: 10min EMOM 2 Deadlift 2 Hang Power Clean 1 Hang Squat Clean *Increase weight as you go to a heavy complex Conditioning: 7 Rounds 7 Power Cleans (135/95)(125/85)(115/75) 14 Plate to Overhead

Thursday May 6th WOD

Strength: Bench Press 3x10 @ 65% Bicep Curls: 3x 12 each arm Tricep Ext: 3x12 Conditioning: 2 Rds (15min CAP) 20 Push Ups 15 Ring Row 10 T2b/knee to chest 400m Run 20 Push Ups 15 Ring Row 10 T2b/knee