top of page

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)


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


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: PUSH PRESS: FIND A 3 REP MAX CONDITIONING: 5 Rounds 15 Push Press(125/85) (115/75) 10 Box Jump Overs (24/20) 5 Pull ups

Saturday April 13th WOD

Partner WOD: For time: Buy-in: 1200m row (split) Then, 20 rounds of: 10 KBS (70/55) 8 Back Squats 135/95 lbs, 6 Alt DB Snatches (50/35) 4 Toes to bars Then, buy-out: 1200m row (split) Partners will al

Friday April 12th WOD

Strength: 10min Emom 1 Power Snatch 1 Hang Power Snatch 2 OHS Conditioning: 5 rounds 50 Dubs 5 Pull ups 5 T2B 30 Air Squats

bottom of page