top of page
Search

Thursday Oct 11th WOD


Skill:

Turkish Get up 3x3 each arm

Scale with half turkish get up

Tabata : HandStand Hold or Wall Facing HandStand Hold (8rds 20sec on/30 sec rest)

Conditioning: 10 minute Amrap 1 Bar muscle up (Rx+ = Ring MU) 2 overhead squats (115/75) 1 Bar muscle up 4 overhead squats 1 Bar muscle up 6 overhead squats 1 Bar muscle up 8 overhead squats…

Continue to add two reps to the squats each round.

*Sub 2 C2B pull ups + 2 ring dips inplace of BMU


32 views0 comments

Recent Posts

See All

8 min partner Amrap, one partner working at a time: 50 KBS(55/35) 40 handstand pushups 30 Pull ups 20 Push Press (95/65)( 75/55 lbs) — rest 2 min 8 min partner Amrap, one partner working at a time: 5

Strength: Snatch Balance + OHS Work up to a heavy single Conditioning: 10 rds (15min Cap) 8 Clean and Jerks (95/65) 10 Burpees over bar

Strength: Bench Press 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: Open Wod 15.1 9min AMRAP 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) The

bottom of page