Search

Tuesday July 9th WOD


Strength:

12min EMOM

(Start at min 1 so set the clock for 13min)

Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats

Barbell - 63% of 3-Rep Back Squat on *both* lifts.

This is a 3% increase from last week.

Conditioning:

For Time: 5 Box Jumps (30/24)(24/20) 10 Squat Cleans (Rx+135/85)(Rx 115/75)

-Rest 30 Seconds 10 Box Jumps 10 Squat Cleans

-Rest 30 Seconds 15 Box Jumps 10 Squat Cleans

-Rest 30 Seconds 20 Box Jumps 10 Squat Cleans

-Rest 30 Seconds 25 Box Jumps 10 Squat Cleans Score: Total Time including rest Goal: FAST and if possible UNBROKEN rounds. Pick a weight that you will at least attempt to do the cleans unbroken. This weight should not be a weight that you know for sure you CAN do the squat cleans unbroken. Choose a weight that is going to challenge yourself.


38 views

Recent Posts

See All

Monday Sept 21st WOD

Strength: Strength: Strict Press 5x5 @ 75% or 1 RM Conditioning: 15 Min Amrap 7 Hang Power Clean (135/85)(115/75)(95/65) 10 Push Press (135/85)(115/75)(95/65) 7 Box Jump Overs (30/24) 200 m Run

Friday Sept 17th WOD

Strength: 10MIN EMOM 1 squat clean 1 hang squat clean 1 Hang Power Clean (increase weight as you go) Conditioning: 15 Min Amrap 200 Meter Run 9 Burpees over bar Max Overhead Squats (95/65) (75/55) *Ma

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS