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Tuesday Feb 20th WOD


Strength: Front Squat 5x5 @ 65 %

Drop weight or stay at 65% and do a set of 20 reps

Work on Strict Pull ups/pull up negatives/progressions in between back squats

Conditioning:

12 min AMRAP 5 Chest to Bar Pull ups 7 Hang squat cleans (155/105)(135/95)

9 Push ups


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Tuesday Jan 19th WOD

Strength: Back Squat 3 x 8 @ 75% of 1rm Conditioning: Death By: At Min 1:00 - 1 Deadlift + 1 Hang Power Clean + 1 Front Squat (135/85)(115/75)(95/65) At Min 2:00 - 2 Deadlift + 2 Hang Power Cleans + 2

Monday Jan 18th WOD

Strength: Press 4x6 @ 75% Conditioning: 3 Rounds 12 Clean & Jerks (135/85)(115/75)(95/65) 10 Burpee Box Jump 30 Dubs

Friday Jan 15th WOD

Strength: 10 Min EMOM 1 Pausing Overhead Squat *Pause 10 Seconds in Bottom* Conditioning: 60 Deadlifts(135/85)(95/65) 60 Air Squats 60 Push Ups 30 Power Cleans 30 Front Squats 30 Shoulder to Overhead

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