top of page
Search
Writer's pictureStephanie

Monday April 30th WOD


Core: Tabata: 8rds 20 sec on/10 off (4min total time)

4 rds Elbow Planks

4 rds superman

Strength:

Snatch pull: 4x1 @ 70%

Full Squat snatch or Power Snatch 4 x 3 @ 70%

Conditioning:

20min Total time

5 Rounds Each Round is 3 Min 30 Air Squats 20 Deadlifts (Rx 135/95) (115/75) 10 Push Jerk (135/95)(115/75 Max Double Unders / Lateral Hops over barbell in remaining time

-1 min REst-

Dumbells RX Men: 50-60# DB RX Women: 30-35# DB

RX + option: SUB MAX CAL BIKE OR ROW FOR DOUBLE UNDERS!


33 views0 comments

Recent Posts

See All

Tuesday Dec 10th WO

12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...

12 Days of GAINZMAS!

12/9: Max Bar hang 12/10: 1 min max burpees to plate 12/11: 1 Min max KBS (55/35) 12/12: Max wall sit 12/13: 1 min Max Goblet Squat Hold...

Monday Dec 9th WOD

Strength: Shoulder Press 4x8 @75-80% Conditioning: 10 Min EMOM 4 Push Up + Pull Across (40/25)(35/25) 4 Barbell Power Clean & Jerk...

bottom of page