top of page
Search

Thursday Oct 10th WOD


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

1x10 @ 50%

1x10@ 60%

1x8 @ 70%

1x6@ 75%

1x6 @ 80 %

Barbell Bicep Curls 3x10

Tricep Ext 3x10

Conditioning:

Buy In: 400m Run

-Then-

10 min Ladder

3,6,9,12,15,18.....

Weighted Sit ups (Slam ball or 25/15lb Weight)

Power cleans (165/105)(135/95)(115/85)

KBS (70/55)(55/35)

*The clock will be running on a 15min clock . You will do the 400m BUY IN RUN....Come in and check your time and work for 10min getting as far up the latter as you can in the 10min.


28 views0 comments

Recent Posts

See All

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups

Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans

bottom of page