top of page
Search

Thursday June 28th WOD


Strength: 14min Emom

Warm Up 3 Muscle Snatches + 3 Overhead Squats 1 Set – 40%, 1 Set – 45%, 3 Sets – 50%

Rest 

Then 

Power Snatch + Hang Squat Snatch Minute 1: 60% Minute 2: 65% Minute 3: 70% Minute 4: Rest Minute 5: 70% Minute 6: 75% Minute 7: 80% Minute 8: Rest Minutes 9-10 Build to a Heavy complex

Conditioning:

“Fight Gone Bad”

3 Rounds of 1 Minute at Each Station: Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20/18) Push Press (75/55) Calorie Row or Max Cals on Bike or Jump Rope Rest


35 views0 comments

Recent Posts

See All

8 min partner Amrap, one partner working at a time: 50 KBS(55/35) 40 handstand pushups 30 Pull ups 20 Push Press (95/65)( 75/55 lbs) — rest 2 min 8 min partner Amrap, one partner working at a time: 5

Strength: Snatch Balance + OHS Work up to a heavy single Conditioning: 10 rds (15min Cap) 8 Clean and Jerks (95/65) 10 Burpees over bar

Strength: Bench Press 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: Open Wod 15.1 9min AMRAP 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) The

bottom of page