Search

Tuesday Aug 21st


Warm up: 3 Rds

6 Tall Kneeling Single Arm KB Bottoms up Press (6 each arm) Explode up, slow on the decent.

Squeeze core and glutes while kneeling

10 Goblet Lateral Band Walks left/right side

20 Kettle Bell Swings

Strength: Front Squat

5x3 with 3 sec pause at bottom

Conditioning: (15-20min cap)

6 Rounds 6 HSPU (scale 3 Wall Climbs on the wood!) 6 Burpee Pull Ups (scale with burpee + db row) 9 Deadlifts (225/155rx+) (185/125rx)


33 views0 comments

Recent Posts

See All

Sept 16th WOD

Strength: Bench Press 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Bicep Curls 3x10 Tricep ext 3 x 10 Conditioning: (15min Cap) 200m Run ( if raining 80 Double Unders / DB Hop Ov

Wednesday Sept 15th WOD

Conditioning: "Andi" 100 hang power snatches (95/65)(75/55) 100 push presses 100 sumo deadlift high pulls 100 front squats

Tuesday Sept 14th WOD

Strength: Back Squats 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Conditioning: 12min AMRAP 6 Pull Ups/Ring Row 4 Heavy Deadlifts (RX:225/155)(205/135) 8 DB Alt Lunges (50/35)(40