top of page
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

Monday Feb 26th WOD

Strength: Shoulder Press 1x10 @ 60% 1x8 @ 70% 2x8 @ 75 1x8 @ 7%80 Conditioning: 3 Rounds 20 Box jumps (24/20) 5 Wall WalkS 50 Kettlebell Overhead Swing (70/55)(55/35) 5 Wall WalkS

Saturday Feb 24th WOD

30min Amrap Partenr WOD 22 Push Presses (115/75)(95/65) 22 Pull-Ups 22 Power Snatches 22 Sit-Ups 22 Toes-to-Bars 22 Stiff Leg Deadlifts 22 Slam Balls 22 Back Squats 22 OH Plate Lunges (45/25) 22 Plate

Friday Feb 23rd WOD

Conditioning: “OPEN 17.5” 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double-Unders or 70 Single Jump Ropes

bottom of page