Oct 11, 20181 min read

October 12th WOD

Clean EMOM:

Squat Clean Minutes 1-2-3: 3 Squat Cleans (65-70-75%) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (75-80-85%) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (85-90-95%)

Conditioning:

12 min Amrap

12 Dubs

12 Front Squats (135/95)

12 Burpees Over the Bar

12 Deadlifts (135/95 lb)

Recent Posts

See All

Thursday October 10th WOD

Strength: Bench Press 5x6 @ 75-80% Bicep Curls 3x12 Tricep Ext: 3x12 Conditioning: 12min AMRAP 200 Meter Run or 50 Dubs 14 Alt Dumbbell...

Wednesday October 9th WOD

For Time: Partner WOD 60 Power Snatches (95/65 lb)(75/55) 60 Burpee Box Jump Overs (24/20”) 20 Pull ups 40 Power Cleans(115/85 lb)(96/65)...

Tuesday October 8th WOD

Strength: Deadlift 4x5 @ 75-85% Conditioning: 15min Amrap 5 Heavy Deadlifts (245/185)(225/155)(205/135) 20 Alt DB lunges (10 per...