top of page
Search

Monday April 22nd WOD


Core: Psoas March: 2x20 (10 each leg)

https://www.youtube.com/watch?v=t92KuNCcGRg

American KBS 10.8,6,4,2,

Strength: 12min EMOM (Same as Friday)

Clean and Jerk Ladder 10 Reps (115/85)2:00 8 Reps (135/95) 4:00 6 Reps (155/105)6:00 4 Reps (175/115)8:00 2 Reps (210/135) 10:00

1 rep (235/145) (12:00) choice on power/squat clean push/split jerk.

Conditioning:

12min AMRAP

200 M Run 15 Wallballs (20/14) 15 Kettlebell Swings (53/35)


33 views0 comments

Recent Posts

See All

Conditioning: 30min Amrap 30 Push Presses (125/85)(115/75)) 30 Pull-Ups 30 Sumo Deadlift High Pulls (125/85)(115/75) 30 Sit-Ups(45/25) 30 Toes-to-Bars 30 Push-Ups 30 Slam Balls 30 Back Squats 125/85)(

Planks! Strength: Deadlift 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Conditioning: 15min AMRAP 6 Box Jump Overs (24/20) 5 Power Cleans (115/75)(95/65) 6 Hang Squat Cleans 5 Thrusters

PLANKS! Strength: Shoulder Press 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Condiitoning: EMOM for 5 Rounds Min 1: 15 Dumbbell Floor Press Min 2: 12 Push Press (125/75)(95/65) Min 3: 40 Double Unders Min 4: RE

bottom of page