Search

Tuesday Nov 12th WOD


Strength: Back Squat (Find a 10 RM)

(Weight should be around 70-75% of 1RM Back Squat)

Conditioning:

12min Amrap 8 Reverse Lunge Right leg 8 Reverse Lunge Left leg 8 Push Press 30 Dubs DB's: (Rx+ 50/35)(Rx 40/25)

Bar (Rx+ 115/75)(RX95/65) Goal: 7 rounds +

*You will Step Back wards on the lunges with knee gently tapping the ground. You should DEFINITELY choose a weight that you will be able to do 8 on the right and 8 on the left without dropping the bar or dumbells.

DB will be up on the shoulders in front rack. Bar will be on the back similar to back squat or in the Front Rack Position


22 views0 comments

Recent Posts

See All

Happy First day of December!! Strength: Bench Press 4x10 @ 65% of 1RM Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 10min AMRAP 12 Alt DB snatches (50/35) 9 Toes To Bar 12 Slam Balls (20/15)

Partner WOD: 25min AMRAP (Partners alternate rounds) 3 hang power cleans (135/95)(125/85)(115/75) 3 Push Press 3 Back Squats 3 Burpees 3 KBS (70/55)(55/35)

Happy Birthday Montrell...aka T! Strength: Deadlift 4x10 @ 65-70% Conditioning: 15min AMRAP 3 Deadlifts (225/185)(205/155)(185/135) 2 Bar Muscle ups/ Chest To Bar Pull ups 12 Alternating DB Step ups (