Search

Wednesday Jan 23rd WOD


Conditioning:

Partner WOD: Partners alternate rounds throughout Amraps

8-minute AMRAP: 3 pull ups

3 Deadlifts (225/185) (185/155)(155/115)

Rest 2 minute

8-minute AMRAP: 4 Slam Balls 4 Push Press (135/95) (125/85)

Rest 2 minute

8-minute AMRAP: 5 KBS (70/55)(55/35) 5 HSPU

(its a heat wave!!!!!!!!!!!)

Buy out (optional)

1 mile run (scale split the run)


32 views0 comments

Recent Posts

See All

Thursday Oct 21st WOD

Strength: Bench Press 1x5 @ 70 % 1x5 @ 80 % 1x3 @ 85 % 1x2 @ 90 % 1x1 @ 100 % 1x5 @ 70 % Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: 12min AMRAP 200 M Run 5 Devil Press (45/25) 10 Combo lunges (115

Wednesday Oct 20th WOD

Conditioning: 25min AMRAP 20 HSPU/Kneel & Press 30 T2b/ Knee Raises 40 Hang Power Cleans (135/95)(125/85)(115/75) 50 Alt DB snatches (50/35)(45/35) 50 Dubs 40 box jump overs (30/24)(24/20) 30 Pull ups

Tuesday Oct 19th WOD

Strength: Back Squat 1x5 @ 70 % 1x5 @ 80 % 1x3 @ 85 % 1x2 @ 90 % 1x1 @ 100 % 1x5 @ 70 % Conditioning: 15min AMRAP 200m Run 12 Deadlifts (225/155)(205/145)(185/135) 20 Alt DB Lunges (50/35)(45/25) 10 S