Search

Friday Sept 21st WOD


Strength:

14 MIn EMOM Minutes 1-2-3: Clean Pull + Hang Squat Clean + Squat Clean (60-65-70%) Minute 4: Rest Minutes 5-6-7: 2 Squat Cleans (70-75-80%) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (80-85-85%) Minutes 12-13-14: 1 Clean & Jerk (80%)

Conditioning: 12min AMrap

30 Double Unders 20 DB Snatch (Alternating) 10 Weighted Sit ups (45/24)


33 views0 comments

Recent Posts

See All

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(

Thursday July 22nd WOD

Strength: Bench Press 4x8 @ 75% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: (15min CAP) 10 Rounds 15 Abmat Sit-ups 15 Double Dumbbell Floor Press (50/35) 15 Slam Balls