top of page

Tuesday Oct 22nd

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

Barbell weight: 75% 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

66% of 3 RM Back Squat

Conditioning: (20min Cap) 2 Hang Squat Cleans (Rx+135/95)(Rx115/75)(95/65) 2 Box Jump OVERS (24/20) 4 Hang Squat Cleans 4 Box Jump OVERS 6 Hang Squat Cleans 6 Box Jump OVERS 8 Hang Squat Cleans 8 Box Jump OVERS 10 Hang Squat Cleans 10 Box Jump OVERS 12 Hang Squat Cleans 12 Box Jump OVERS Rest 2 Min -THEN-

Start at 12-12 and go back down by 2's till you get to 2 BJO and 2 Hang Squat Cleans

26 views0 comments

Recent Posts

See All

Friday April 19th Wod

Happy early 29th 4/20 Birthday wod to More Weight Kate!!! Strength: 10min EMOM 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 Rounds 20 Dubs 20 Wall Balls (20/14) 20

Thursday April 18th WOD

Strength: Bench Press 2x5 @ 65% 3x5 @ 70% 1x15 @50-55% Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: "Death By...Pull Ups & Deadlifts Minute 1: 1 Pull Ups/2 Ring Rows (you will double the amount of

Wednesday April 17th WOD

Partner WOD: For time: Buy-in: 400m run (together) Then, 20 rounds of: ( Partners alternate full rounds) 7 HSPU/Kneel and Press 5 Hang Power Snatches (115/75)(95/65) 3 Toes to bars/Knee to Chest Then,

bottom of page