Tuesday Nov 27th WOD

Strength: 12min EMOM

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats(Use 70% of 1RM Front Squat for both lifts)


12MIN EMOM 4 Devil Press (40/25) 4 Alternating Overhead Lunges Right Arm 4 Alternating Overhead Lunges Left Arm

(all of that is to be done in the minute)

RX+ will aim for 5 or even 6 reps

** Pick a weight and reps that will challenge you, but you are pretty sure you can finish all in the minute.

You will want to make sure that you can complete the work (especially at first) in about 40-45 seconds. IF you are NOT finishing the work, scale down to 3 of each.

33 views0 comments

Recent Posts

See All

Buy-in: 400m Then, 100 alternating DB snatches 50/35 lbs 100 Alt DB lunges 100 Weight Sit ups (45/25) 100 Push Press (95/65) 100 KBS (55/35) 100 Ring Row Cash- out: 400m

Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)