top of page
Search

Jan 18th WOD


As of tonight, Due to the slippery weather conditions, 5 and 6am class will be OPEN GYM. Please be careful driving!  Please stay tuned to the blog in the early morning for any class cancellations. 

Thank you!

Warm Up: 6 minutes Amrap 20 Dubs (20 Singles) 10 jump squats 5 barbell strict press

5 Barbell Muscle Cleans 10 Barbell Back Squats

Strength: 10 Min EMOM 2 Hang Squat Clean + 2 Hang Power Cleans

(increase weight each round)

Conditioning: 

12 min AMRAP 20 Double Unders (40 SIngles) 8 Front Squat (135/95)(115/75) 8 Toes to Bar


27 views0 comments

Recent Posts

See All

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups

Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans

bottom of page