Search

Jan 23rd WOD


Strength: Back Squat 4x3@ 90%

5 min Amrap 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20)

rest 2 min

5min Amrap 8 Front Squats (115/85) 4 Burpee Box Jump Overs (24/20)

rest 2 min

5min Amrap 4 Front Squats (135/95) 4 Burpee Box Jump Overs (24/20)

rest 2 min

Cash out 100 Dubs

The front squat weights should be something that you can clean from the ground and perform unbroken every time you pick up the barbell. Go lighter in weight if you struggle with FS so that you get more work done.


25 views0 comments

Recent Posts

See All

Strength: Find a 1RM Clean and Jerk Conditioning: 14 Minute AMRAP 40 Double Unders/ Hops over bar 16 Alternating Barbell Back Rack Lunges (115/75)(95/65) 10 Pull Ups

Happy Birthday MISTY!!!!!!!!!!! Strength: Bench Press 1x3 @ 55% 1x 3 @ 65 % 4x3 @ 80% Conditioning: 2 rds: 5 Bar Muscle ups/ Pull ups / ring row 23 Push Ups 68 Air Squats 400m RUn 15 Hang Power Clean

#1: 2 rounds of: 10 thrusters & 10 pullups #2: 2 rounds of: 10 thrusters, 10 pullups, 10 burpee over bar #3: 2 rounds of: 10 thrusters , 10 pullups, 10 burpee over bar, 10 box jumps over #4: 2 rounds