Search

Wed May 2nd WOD


Skill: Put all those skills to use and get those Pull ups, Ring Dips or Bar Muscle ups!!!

If you can not get the skill, work on the negatives 

Conditioning:

25min Amrap Partner WOD:

200m Run Together

50 KBS

40 Burpees

30 Ab Mat Sit Ups

20 HSPU

10 DB Hang Cleans (50/35) (35/20)


20 views0 comments

Recent Posts

See All

Thursday Oct 21st WOD

Strength: Bench Press 1x5 @ 70 % 1x5 @ 80 % 1x3 @ 85 % 1x2 @ 90 % 1x1 @ 100 % 1x5 @ 70 % Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: 12min AMRAP 200 M Run 5 Devil Press (45/25) 10 Combo lunges (115

Wednesday Oct 20th WOD

Conditioning: 25min AMRAP 20 HSPU/Kneel & Press 30 T2b/ Knee Raises 40 Hang Power Cleans (135/95)(125/85)(115/75) 50 Alt DB snatches (50/35)(45/35) 50 Dubs 40 box jump overs (30/24)(24/20) 30 Pull ups

Tuesday Oct 19th WOD

Strength: Back Squat 1x5 @ 70 % 1x5 @ 80 % 1x3 @ 85 % 1x2 @ 90 % 1x1 @ 100 % 1x5 @ 70 % Conditioning: 15min AMRAP 200m Run 12 Deadlifts (225/155)(205/145)(185/135) 20 Alt DB Lunges (50/35)(45/25) 10 S