Search

Tuesday April 3rd WOD


Warm up

Core Work:

1. Lying leg lowers: 30 GOOD REPS. (2sec down/2sec up)

Quality and control of low back and pelvis positioning are the goal of this exercise.

2. Front Rack Single Arm KB Squats: 3x8 each side. 3sec down, 2 count pause at bottom. Fast up

Strength:

1. Stiff Leg Dead Lifts 4x10

2. 3 x 20 side step lunges (10 each leg) (step up sideways on box keeping leading leg on the box the entire time. Then switch

Conditioning:

For Time: 40 Front Rack Alt Lunges (115/75)(95/65) 100 DB Snatch (50/35) 40 Front Rack Lunges

Dumbell (Front Rack Position) RX Men: 50# DB RX Women: 35#


43 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