top of page
Search

Tuesday Oct 15th WOD


1) Strength: Alternating 12 Min EMOM  Even: 2 Front Squat  Odd: 4 Back Squats

Barbell weight: 72% of 3RM  Back Squat:

****Below are the reps you will do ONLY if you are NOT going heavy on squats. Even Minutes - 4 Front Squats Odd Minutes - 7 Back Squats

63% of 3 RM Back Squat

Conditioning:

12 Min AMRAP 21 Kettlebell Swings (70/55)(55/35) 14 Front Rack Reverse Lunges (115/75)(95/65) (7 per leg)

21 Wall Balls (20/14)


28 views0 comments

Recent Posts

See All

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

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

bottom of page