Search

Friday Sept 28th WOD


Tabata Warm up: (20 sec on, 10sec rest) 4 rds of each air squats Jumping Jacks

Run up and down gym

Hollow Body swings On Bar Ring Rows

10min EMOM

1 Power Snatch + 2 Hang Squat Snatch + 2 OHS

(increase weight each min)

Then:

Conditioning: 12min Amrap

2 SDHP (115/75)(95/65)

2 Slam Balls

2 Devil Press (50/35)(35/25)

**200m run, 200m row or 12/10 cal bike after each round

4 SDHP

4 Slam Ball

4 Devil Press

**200m run, 200m row or 12/10 cal bike after each round

6 SDHP

6 Slam Ball

6 Devil Press

**200m run, 200m row or 12/10 cal bike after each round

***continue up the ladder by 2's


25 views0 comments

Recent Posts

See All

Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups