Search

Wednesday Dec 12th WOD


Warm Up:

3 rounds: 5 Dislocates 10 Sit ups 5 scap pull ups + 3 strict pull ups 10 goblet squats 5 snatch grip push press with Bar Bell

Conditioning:

Partner WOD:

10 rds

10 Bar Muscle-Ups (Scale with 10 Strict, or Kipping Pull up)

12 Power Cleans (155/115 lb)

200m Run (together)

Split Reps evenly


37 views0 comments

Recent Posts

See All

Strength: Find a 1RM Clean and Jerk Conditioning: 14 Minute AMRAP 40 Double Unders/ Hops over bar 16 Alternating Barbell Back Rack Lunges (115/75)(95/65) 10 Pull Ups

Happy Birthday MISTY!!!!!!!!!!! Strength: Bench Press 1x3 @ 55% 1x 3 @ 65 % 4x3 @ 80% Conditioning: 2 rds: 5 Bar Muscle ups/ Pull ups / ring row 23 Push Ups 68 Air Squats 400m RUn 15 Hang Power Clean

#1: 2 rounds of: 10 thrusters & 10 pullups #2: 2 rounds of: 10 thrusters, 10 pullups, 10 burpee over bar #3: 2 rounds of: 10 thrusters , 10 pullups, 10 burpee over bar, 10 box jumps over #4: 2 rounds