Search

Wednesday Sept 12 WOD


Strength

10 Mins to work to a heavy complex

* Tap and Go, no drop Set *

1 Clean deadlift

1 Hang Power Clean

1 Power Clean

Conditioning: (20min cap) Partner WOD

150 Dubs

42 Thrusters (95lbs-65lbs)

42 Medicine Ball Clean (20-14)

42 Sumo Deadlift High - Pull (95-65lbs)

42 Pull Ups

42 Burpee

100m Dubs

30 Thrusters

30 Medicine Ball Clean

30 Sumo Deadlift High - Pull

30 Pull Ups

30 Burpee

50 DUbs

18 Thrusters

18 Medicine Ball Clean

18 Sumo Deadlift High - Pull

18 Pull Ups

18 Burpee


39 views0 comments

Recent Posts

See All

Buy-in: 400m Then, 100 alternating DB snatches 50/35 lbs 100 Alt DB lunges 100 Weight Sit ups (45/25) 100 Push Press (95/65) 100 KBS (55/35) 100 Ring Row Cash- out: 400m

Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)