top of page
Search

Tuesday May 21st WOD


Strength: Back Squat 3x15 (50% of 1RM)

Conditioning: For Time: 12-1 ladder (Compare time from Feb 6th)

12 Dumbbell Snatch Right Arm (Rx+50/35) (Rx40/25) 12 Overhead Alt Lunges Right Arm 12 Dumbbell Snatch Left Arm 12 Overhead Lunges Left Arm 11 Dumbbell Snatch Right Arm 11 Dumbbell Overhead Lunges Right 11 Dumbbell Snatch Left 11 Dumbbell Overhead Lunge Steps Left 10 Dumbbell Snatch Right 10 Dumbbell Overhead Lunge Steps Left 10 Dumbbell Snatch Left 10 Dumbbell Overhead Lunge Steps Left... 9

9

9

9

................ Keep going down the ladder till you get to 1

For the Lunges:

You will do all 12 alt lunges with the dumbbell straight up overhead with your right arm fully locked out the entire time. Then you will switch and do the same on the left arm.

*Scaling option will be to keep the dumbbell in the front rack on the right shoulder, and then left shoulder


36 views0 comments

Recent Posts

See All

Saturday April 13th WOD

Partner WOD: For time: Buy-in: 1200m row (split) Then, 20 rounds of: 10 KBS (70/55) 8 Back Squats 135/95 lbs, 6 Alt DB Snatches (50/35) 4 Toes to bars Then, buy-out: 1200m row (split) Partners will al

Friday April 12th WOD

Strength: 10min Emom 1 Power Snatch 1 Hang Power Snatch 2 OHS Conditioning: 5 rounds 50 Dubs 5 Pull ups 5 T2B 30 Air Squats

THURSDAY APRIL 11TH WOD

STRENGTH: BENCH PRESS 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x5 @ 80 % 1x20 @ 50% SUPER SET: BICEP CURLS 3X12 (EACH ARM) TRICEP EXT OR DB KICK BACKS : 3X12 CONDITIONING: 12 Minute AMRAP 6 Hang Squat Cleans (1

bottom of page