Search

Friday April 9th WOD

Strength: 10min EMOM:

1 Snatch Grip Deadlift

2 Hang Power Snatch

1 High Hang Power Snatch


Conditioning:

4 Rounds

12 Box Jump Overs (30/24)

20 DB Snatches (50/35)(40/25)

6 Bar Muscle-ups


*Sub Bar Muscle ups with one of these:

10 Pull-ups/

8 Chest to Bar Pull-ups

10 Ring Rows

8 Toes to bar

56 views0 comments

Recent Posts

See All

Strength: Find a 1RM Clean and Jerk Conditioning: 14 Minute AMRAP 40 Double Unders/ Hops over bar 16 Alternating Barbell Back Rack Lunges (115/75)(95/65) 10 Pull Ups

Happy Birthday MISTY!!!!!!!!!!! Strength: Bench Press 1x3 @ 55% 1x 3 @ 65 % 4x3 @ 80% Conditioning: 2 rds: 5 Bar Muscle ups/ Pull ups / ring row 23 Push Ups 68 Air Squats 400m RUn 15 Hang Power Clean

#1: 2 rounds of: 10 thrusters & 10 pullups #2: 2 rounds of: 10 thrusters, 10 pullups, 10 burpee over bar #3: 2 rounds of: 10 thrusters , 10 pullups, 10 burpee over bar, 10 box jumps over #4: 2 rounds