Search

Monday Oct 21st WOD


Strength: Shoulder Press (90% of 1RM)

1x10 @ 60%

1x8 @ 65%

1x6 @ 70%

1x6 @ 75%

1x6 @ 80%

T-Bar Row or DB Rear Delt Rows 3x10

Conditioning: 15Min Amrap

10 Push Press (135/85)(115/75)

7 HSPU

200 M Run

5 Pull ups

10 Box Jumps (24/20)


5 views0 comments

Recent Posts

See All

Buy-in: 400m Then, 100 alternating DB snatches 50/35 lbs 100 Alt DB lunges 100 Weight Sit ups (45/25) 100 Push Press (95/65) 100 KBS (55/35) 100 Ring Row Cash- out: 400m

Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)