top of page
Search

Monday Aug 5th WOD


Strength: Shoulder Press: (Take 90% of 1RM)

1x8 @ 65

1x8 @ 70

1x8 @ 75

1x8 @ 80

Rear Delt Row or T-bar row 3x10

Conditioning: (17min cap)

10 Rounds 8 Burpee Box Jumps 1 Heavy Squat Clean

For the cleans...if you know your 1RM...choose something around 75-85% of 1RM

CLEAN IS MEANT TO BE HEAVY!!!!!!!!!!!!!

*IF squat cleans are difficult for you, you may do a power clean into a front squat.


28 views0 comments

Recent Posts

See All

Saturday June 22nd WOD

Partner WOD: 30min 500m Row split 50 KBS(55/35) 40 handstand pushups 30 Pull ups 20 Push Press (115/75)95/65) 500m ROW (split) 50 KBS (55/35) 40 DB Snatches (50/35) 30 Weighted Sit ups (45/25) 20 Fron

Friday June 21st WOD

HAPPY 40th BIRTHDAY TO JEEEEEEN SPONBURGH! HOPE YOU HAVE A GREAT DAY AND ENJOY DOING YOUR FAVIORTE WORKOUT OF ALL TIME!!! HOLLYMAN: 30 ROUNDS 5 WALL BALLS (20/14) 3 HSPU OR KNEEL AND PRESS 1 HEAVY POW

Thursday June 20th WOD

Conditioning: 10 rounds (15min Cap) 6 Push Up + Pull Across (50/35)(45/25) 12 Medicine Ball Cleans (20/14)

bottom of page