Search

Thursday Sept 27th WOD


Strength: Bench Press 4x5 (80 %)

A. Bent over BarbBell Row 3x8

B. Tricep Ext 3x10

Conditioning:

For time: 10 bar muscle ups 20 box jump overs (30/24) 30 power snatches (75/55) 40 toes to bar 50 KBS (70/53)


23 views0 comments

Recent Posts

See All

Strength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 63% of that # Conditioning: Every 2 Min

Strength: Shoulder Press 4x10 @ 65% Conditioning:3 Rounds 200 Meter Run 30 Alternating Dumbbell Power Snatch (50/35)(45/225) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds

Partner Wod: 6 rounds for time: 22 pull ups 18 hang power cleans (135/95)(125/85) 22 box jumps 12 Push Jerks (135/95)(125/85) 22 push ups 6 thrusters (135/95)(125/85)