Tuesday April 23rd WOD


Full Turkish Get up 3x3 each side As heavy as possible

Strength: OHS 4 sets of 5 reps (Take bar from the rack)

Conditioning: (NO Dumbell version today)

Every 5 Min for 20 Min

10 Unbroken Back Squats (Rx+155/115) (Rx 135/95) Run 200 Meters 10 Unbroken Back Squats

****Rest remainder of the 5min then repeat for a total of 4rounds

**** if these weights are too light or too heavy Use 50% of your 1 Rep Max Back Squat

40 views0 comments

Recent Posts

See All

Friday June 11th WOD

Strength: 1 Deadlift 1 Hang Power Clean 2 Push Press Conditioning: 5 Rounds (15min Cap) 12 Pull Ups 8 Barbell Hang Power Clean + Lunge Right + Lunge Left (115/75)(95/65)(75/55)

June 10th WOD

Strength: Bench Press 7x3 @ 85% Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 Min AMRAP 200m RUN 20 Wall Balls (20/14) 12 Hang Power Snatch (115/75)(95/65)

Wednesday June 9th WOD

Skill: T2b technique Conditioning: Partner WOD (split reps evenly) Buy in: 100 T2b *Then, 6 rounds of 12 clean & jerks (155/105) (135/85) 12 burpee box jumps (24/20) 12 handstand pushups *Then, 6 roun