top of page
Search

Monday July 22nd WOD


Strength: Shoulder PRess (take 90% of 1RM)

1x10 @ 60 %

1x10 @ 65 %

1x8 @ 70 %

1x8 @ 75 %

Rear Delt Row or Tbar Row 3x 10

Conditioning: For Time

100 Dubs

75 Alt DB Snatches (50/35)

50 Single arm Overhead Lunges (50/35) may switch arms as needed

25 Lateral burpees over dumbbell


18 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