Search

Thursday March 14th WOD


Warm Up: 3 Rounds 5 Clean Pull (empty bar) 5 Clean High Pull 5 Power Clean

5 Front Squats

5 Push Jerks

Strength:

Squat or Power Clean & Jerk

4 @ 50% 3 @ 60% 3 @ 70% 2 @ 80% 1@ 85% 1 @ 90% 1 @ 95%

Conditioning:

10 min AMRAP 8 Wall Balls 10 Deadlifts (225/155) (185/115) 20 Situps

THEN For Time: 4 min Cap 30 STRICT Toes to Bar scale with 30 STRICT Knee to Chest


44 views0 comments

Recent Posts

See All

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(

Thursday July 22nd WOD

Strength: Bench Press 4x8 @ 75% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: (15min CAP) 10 Rounds 15 Abmat Sit-ups 15 Double Dumbbell Floor Press (50/35) 15 Slam Balls