top of page
Search

Wednesday April 10th WOD


Core:

Banded Palloff Press ( Tabata (8rds 20/10)

Elbow Planks (8rds, 20 sec on, 10sec off)

Conditioning:

25 min Amrap (all barbell today)

  • 20 Push Press (155/105)(135/95)

  • 40 Hang Power Cleans (155/105) (135/95)

  • 60 Wall Balls (20/14 lb)

  • 80 Kettlebell Swings (70/53 lb) (55/35)

  • 100 Double-Unders

  • If you complete the ascending ladder, repeat in reverseOne Partner works at a time. Split reps evenly

Climb up the ladder to complete the 100 Double Unders – then go back down the ladder, KB Swings, WBs, PCs, PP– if you have enough time start climbing back up again. For example do 20-40-60-80-100, then 80-60-40-20, then 40-60-80-100, etc.


54 views0 comments

Recent Posts

See All

Monday March 4th WOD

Crossfit Open WOD 24.1 Strength: Shoulder Press 1x10 @ 60% 1x8 @ 65% 1x8 @ 70% 1x6 @ 80% 1x6 @ 85% Conditioning: For time: 21 dumbbell snatches, arm 1 (50/35)(35/20) 21 lateral burpees over dumbbell 2

Saturday March 2nd

30min Amrap 120 Hang Clean and Jerks (115/75)(95/65) 100/80 cal row 60 Stiff Leg DL (115/75)(95/65) 40 DB Box steps overs (45/25)(40/20) 20 T2B 200 Dubs

Friday March 1st WOD

We will be doing the 24.1 Open Wod on Monday! Strength: 10min EMOM 1 Deadlift 2 Hang Power Cleans 3 Push Jerks Conditioning: 2 7min AMRAPs 7min AMRAP: 5 Pull ups 7 Hang Power Cleans 9 Push ups Rest 2

bottom of page