Tuesday Dec 4th WOD

Strength: 12min EMOM

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats(Use 72% of 1RM Front Squat for both lifts) (72% should be about 5lbs more then last week)

Conditioning: (15min cap)

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks or Push Press 6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks 9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

12 Deadlifts, 12 Hang Power Cleans, 12 Push Jerks

15 Deadlifts, 15 Hang Power Cleans, 15 Push Jerks 18 Deadlifts, 18 Hang Power Cleans, 18 Push Jerks


IF going ligter in weight you will turn this workout into an AMRAP and continue up the ladder by 3's until the 15min is up

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Strength: Alternating 12 Min EMOM Even Min: 5 Front Squat (start at zero on clock) Odd Min: 7 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 75% of that # Steph's Bday WOD Condition

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