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

Strength: Back Squat Warm up: 2 sets x 3 reps (55-65%) 3 @ 75% 3 @ 75% 3 @ 85% 3 @ 80% 3 @ 70% Conditioning: 20rds 5 Burpees 4 Push Ups 3 Toes to Bar/Knee to Chest 2 HSPU/Kneel and Press 1 Power Snatc

Strength: Olympic Strength Power Clean: Warm up: 3 sets x 2 reps Then: Work up to a Heavy Single Conditioning: For Time: 21 Push Press (115/75)(95/65) 400m Run 18 Push Press 400m Run 15 Push Press 400

Conditioning: Partner WOD 1000m Row 10 Rounds of Cindy 1000m Row 8 Rounds of Cindy 1000m Row 6 Rounds of Cindy 1000m Row 4 Rounds of Cindy Split the Row evenly, but partners will alternate rounds of c