top of page
Search

Wednesday May 23rd WOD


Warm UP:

10 minutes Amrap of: 50 single unders 5 scap pull ups + :15sec bar hang 10 hollow rocks + :15sec hollow hold

5 Ring Rows 5 push ups 5 Samson stretch lunges

Conditioning: Partner WOD (split reps evenly) (25min cap)

4 Rounds for time:

600m Run Together

12 Power Cleans (155/105)(135/95)

12 HSPU

12 KB Swings (70/55) (55/35)

12 Burpees over bar

*600 m run, you will run to the 400m mark and then 200m mark. Or Run past the stop sign to Alexandria and head back.


33 views0 comments

Recent Posts

See All

8 min partner Amrap, one partner working at a time: 50 KBS(55/35) 40 handstand pushups 30 Pull ups 20 Push Press (95/65)( 75/55 lbs) — rest 2 min 8 min partner Amrap, one partner working at a time: 5

Strength: Snatch Balance + OHS Work up to a heavy single Conditioning: 10 rds (15min Cap) 8 Clean and Jerks (95/65) 10 Burpees over bar

Strength: Bench Press 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: Open Wod 15.1 9min AMRAP 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) The

bottom of page