Search

Tuesday July 3rd WOD


Reminder Holiday Schedule: NO kids class on Tuesday night. Gym will be Closed July 4th. Open gym at 5 & 6 am on Thursday July 5th and No 8pm Conditioning class Thursday July 5th. All other classes scheduled as normal.

Strength: Deadlift Find a 10RM

Conditioning:

Every 2 Min for 20 Min: 5 Deadlifts (Rx+ 185/125 or 165/115) (Rx 155/95) 3 Squat Cleans

Rest remainder of the 2 min. The weight you choose will be determined by your Squat Clean

*If you are unable to perform squat cleans you may sub 3 Front Squats

The weight you choose for this is going to be VERY individual, so don't worry too too much about RX or not. Chose a weight that is about 70-75% of 1 RM. For the deadlifts - the goal would be to do all 5 - touch and go. After the deadlifts you may drop the bar and take a second. Cleans can be in singles if necessary - but make sure you are getting 30-45 seconds of rest each time after the cleans - before the next round. IF you are not, lower the weight.


30 views0 comments

Recent Posts

See All

Partner WOD; 50 DB devil presses 45/25) 100 toes to bars 150 Box jumps over 24/20 in 50 DB Devil Press Split reps evenly

Strength: 10min EMOM 2 power cleans + 2 hang squat clean + 2 jerks Part 1 10min Amrap 16 Deadlifts (185/135) 15 KBS 50 Dubs Rest 2 Minutes Part 2 10min Amrap 10 Push Press (135/95)(125/85)(115/75) 12

Partner Wod! BARBARA’S HOUSE 40 Pull-Ups 60 Push-Ups 80 Sit-Ups 100 Air Squats HELEN’S HOUSE 400 meter Run together 42 Kettlebell Swings 24 Pull-Ups FRAN’S HOUSE 42 Thrusters (95/65) NANCY’S HOUSE 400