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October 5th WOD


Conditioning:

Warm Up 2 rounds: 10 Lunges 10 KB sumo deadlifts 10 hollow body rocks 10 glute bridges 10 BB good mornings

Strength: Front Squat 6x3 @ 65% with 3 sec hold at bottom

Conditioning 4 minute AMRAP 10 overhead squats (95/65) 10 Slam Balls

Rest 2 minutes

4 minute AMRAP 8 hang power snatch (115/75) 10 Slam Balls

Rest 2 minutes

4 minute AMRAP 6 squat snatch (135/95) 10 Slam Balls


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Thursday Jan 21st WOD

Strength: Bench Press 3x 8 @ 75% Bicep Curls 3x 10 Tricep Ext 3 x 10 Conditioning: 12 min Amrap 6 Squat Clean (115/75)(95/65) 8 Slam Balls 10 Box Jump over

Wed Jan 20th WOD

Conditioning: Partner WOD 16 min Amrap 20 hspu/kneel & press 24 pull ups 40 Weighted sit up rest 2 min 12 min AMRAP 16 OHS (95/65) 16 Hang Power Snatch 50 double unders *split reps evenly

Tuesday Jan 19th WOD

Strength: Back Squat 3 x 8 @ 75% of 1rm Conditioning: Death By: At Min 1:00 - 1 Deadlift + 1 Hang Power Clean + 1 Front Squat (135/85)(115/75)(95/65) At Min 2:00 - 2 Deadlift + 2 Hang Power Cleans + 2

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