Search

Monday May 13th WOD


Strength: 8 min EMOM

Min 1: 8 Hang Squat Clean + 1 Push Jerk

Min 2: 7 Hang Squat Clean + 2 Push Jerk

Min 3: 6 Hang Squat Clean + 3 Push Jerk

Min 4: 5 Hang Squat Clean + 4 Push Jerk

Min 5: 4 Hang Squat Clean + 5 Push Jerk

Min 6: 3 Hang Squat Clean + 6 Push Jerk

Min 7: 2 Hang Squat Clean + 7 Push Jerk

Min 8: 1 Hang Squat Clean + 8 Push Jerk

* Use 55% of 1RM

Conditioning:

5 Rounds Each Round is a 3 Min AMRAP with 1 Min Rest Between 20 Double Unders 10 Push Press (115/75)(95/65) Rest 1 Min Between AMRAPS

*Choose a weight that you think you can go unbroken for most of the WOD.


35 views0 comments

Recent Posts

See All

Strength: Alternating 12 Min EMOM Even Min: 5 Front Squat (start at zero on clock) Odd Min: 7 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 75% of that # Steph's Bday WOD Condition

Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches