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

Happy First day of December!! Strength: Bench Press 4x10 @ 65% of 1RM Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 10min AMRAP 12 Alt DB snatches (50/35) 9 Toes To Bar 12 Slam Balls (20/15)

Partner WOD: 25min AMRAP (Partners alternate rounds) 3 hang power cleans (135/95)(125/85)(115/75) 3 Push Press 3 Back Squats 3 Burpees 3 KBS (70/55)(55/35)

Happy Birthday Montrell...aka T! Strength: Deadlift 4x10 @ 65-70% Conditioning: 15min AMRAP 3 Deadlifts (225/185)(205/155)(185/135) 2 Bar Muscle ups/ Chest To Bar Pull ups 12 Alternating DB Step ups (