Search

Wednesday March 28th WOD


Skill: 15 min to work on a weakness from the OPEN

Conditioning:

In teams of 2

26 Minute AMRAP Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.

Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once) Partner A runs 400 M Partner B does AMRAP Deadlift until A returns. Switch and repeat. Again, each person only runs once and deadlifts once. Each back squat = 1 pt Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat. 10 Double Unders= 1 pt, round down. Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat. 5 burpees= 1 pt 


30 views0 comments

Recent Posts

See All

Monday Jan 25th WOD

Strength: Press 4x5 @ 80% Rear Delt DB Row 3x10 Conditioning: 15 Min AMRAP 6 HSPU 12 Alt DB Snatches (50/35)(45/25) 24 Air Squats 50 Dubs

Friday Jan 22 WOD

Strength: 10 Min EMOM 1 Squat Snatch 1 Hang Power Snatch 2 OHS Conditioning: 15 Min AMRAP 21 Wallballs (20/14) 12 Power Snatches (115/75) (95/65) 15 Toes to Bar 12 KBS (70/55)(55/35)

Thursday Jan 21st WOD

Strength: Bench Press 3x 8 @ 75% Bicep Curls 3x 10 Tricep Ext 3 x 10 Conditioning: 12 min Amrap 6 Squat Clean (115/75)(95/65) 8 Slam Balls 10 Box Jump over

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS