Search

Thursday Oct 17th WOD


Warm up: 6 minute Amrap

50 single unders

10 band pull aparts

5 push ups

5 ring rows

10 KBS

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

1x10 @ 60%

1x8 @ 65%

1x8 @ 70 %

1x8 @ 75 %

DB Bicep Curls 3x12

Tricep ext 3x10

Conditioning: 4 rounds

200m Run

10 Deadlift (225/155) (185/115) 8 Push Ups

6 Toes to bar


25 views0 comments

Recent Posts

See All

Tuesday July 27th WOD

Strength: Front Squat 4x5 @ 80 % Conditioning: 4 Rounds 12 DB Dead Lifts (55/35) 6 Barbell Lunge + Squat Rx (95/65) 12 Box Jumps *Rest 1 Minute Between Rounds RX + Weight ranges: Men: 115-135# Women:

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(