top of page
Search

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


31 views0 comments

Recent Posts

See All

Strength: Shoulder Press 1x4 @ 65% 1x4 @ 70 % 1x4 @ 75% 1x4 @ 80% 1x4 @ 85% Conditioning: 15 min AMRAP 5 Push Press (125/85)(115/75) 10 Weighted Sit Up (45/25) 20 Shoulder Taps 30 Double Unders / 60 S

Partner WOD: 30 Rounds. (Partners alternate rounds ) 4 double DB box steps over (40/25) 3 Pull ups 2 wall walks 1 Heavy Clean and Jerk

Happy St. Patrick's Day WOD! Strength: 10 Min EMOM 1 Deadlift 2 Hang Squat Cleans 1 Hang Power Clean 1 Push Jerk Conditioning: "Luck of The Irish" 5 Rounds for TIME: 17 KBS (55/35) 17 Strict Knee to C

bottom of page