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Tuesday Sept 24th WOD


Strength:

Alternating 12min EMOM Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats

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

*If you do not know that %, try using 57% of 1RM Back Squat

Conditioning:15min Cap

400m Run 30 DB Step Up Overs (35/25lb) (box height 20/18) 20 Push Press(135/95lb)(125/85) Rest 1 Min 20 Push Press 30 DB Step Up Overs 200m Run


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Monday Feb 26th WOD

Strength: Shoulder Press 1x10 @ 60% 1x8 @ 70% 2x8 @ 75 1x8 @ 7%80 Conditioning: 3 Rounds 20 Box jumps (24/20) 5 Wall WalkS 50 Kettlebell Overhead Swing (70/55)(55/35) 5 Wall WalkS

Saturday Feb 24th WOD

30min Amrap Partenr WOD 22 Push Presses (115/75)(95/65) 22 Pull-Ups 22 Power Snatches 22 Sit-Ups 22 Toes-to-Bars 22 Stiff Leg Deadlifts 22 Slam Balls 22 Back Squats 22 OH Plate Lunges (45/25) 22 Plate

Friday Feb 23rd WOD

Conditioning: “OPEN 17.5” 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double-Unders or 70 Single Jump Ropes

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