September 5th WOD

Strength: Bench Press

Find a new 1RM

Conditioning: 16 Min EMOM 1st min - 15 Deadlifts (heavy for you) 2nd min - 10 Pull ups

For the deadlifts and Pull ups, set yourself up to allow for about 20 seconds to rest at end of each min. Adjust weight/reps up or down to allow for that amount of rest.

KEEP GREAT FORM on Deadlifts......while choosing a weight that is heavy for you. Choose a weight you can do 5 unbroken.

18 views0 comments

Recent Posts

See All

Friday May 7th WOD

Strength: 10min EMOM 2 Deadlift 2 Hang Power Clean 1 Hang Squat Clean *Increase weight as you go to a heavy complex Conditioning: 7 Rounds 7 Power Cleans (135/95)(125/85)(115/75) 14 Plate to Overhead

Thursday May 6th WOD

Strength: Bench Press 3x10 @ 65% Bicep Curls: 3x 12 each arm Tricep Ext: 3x12 Conditioning: 2 Rds (15min CAP) 20 Push Ups 15 Ring Row 10 T2b/knee to chest 400m Run 20 Push Ups 15 Ring Row 10 T2b/knee