Search

Thursday Nov 21st WOD


Strength: Bench Press (90%)

1x8 @ 65

1x6 @ 75

1x4 @ 85

1x4 @ 90

Tricep Ext 3x10

DB Hammer Curl 3x12 (each arm)

Conditioning

4 Rounds: (15min CAP) 100 Meter Farmers Carry (50/35) (DB or KB for each hand)

20 Push-ups

30 AbMat Sit-ups

*100m is 4 houses down and back

*FARMERS CARRY notes:

When carrying the dumbbells or kettlebells, we want to prevent them from swinging. There are three ways we can do this:

Take Short Choppy Steps

Keep the Arms Glued to the Rib Cage

Maintain a Soft Bend in the Knee


19 views0 comments

Recent Posts

See All

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)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)