top of page
Search

Tuesday Aug 14th WOD


Warm UP:

4 Rrds

5 Broad Jumps (jump for distance each rep and pause a moment between

12 Banded Russian Kettlebell Swings (use a thin green band)

Strength: Back Squat

Tempo Back Squats: 31X1 Tempo

(3sec down, 1sec pause at bottom, Up Fast, 1 sec pause at top)

4x6 reps (Choose a decent weight that allows you to get all 6 reps)

Conditioning: (15min Cap)

4 Rounds 10 Box Jumps (24/20) 20 Front Rack Lunge (Rx+115/75)(95/65rx) (Reverse or Fwd lunge) 10 Hang Power Snatch (RX+ = Hang Squat Snatch)


39 views0 comments

Recent Posts

See All

Saturday May 18th Wod

For Time: Paether Wod. Split reps evenly 400m Run together 50 Shoulder Presses/HSPU/Kneel & Press 50 Push Presses. ( 115/75)(95/65) 50 Push Jerks 400m Run together 50 Back Squats 50 Front Squats 50 Pu

Friday May 17th WOD

STRENGTH: FIND A HEAVY SQUAT CLEAN CONDITIONING: 18 MIN AMRAP: 8 SQUAT CLEANS (115/75)(95/65) 200 M RUN 10 KETTTLE BELL SWINGS (70/55)(55/35)

Thursday May 16th WOD

Strength: Bench Press 5x5 (Increase weight each working set) Super Set: Bicep Curls: 3x12 Tricep Ext 3x12 Conditioning: 2 sets: Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minu

bottom of page