top of page

Friday July 10th WOD


10 min EMOM

1 Power Clean

2 Hang Squat Cleans

(increase weight as you go)


3 Rds Rounds For Time: (20min cap)

20 Hang Power Clean (135/95) (125/85)

4 Rounds of "Cindy"

400 Meter Run

1 rd of cindy is

5 Pull ups

10 Push Ups

15 Air Squats

62 views0 comments

Recent Posts

See All

Wednesday July 24th Wod

Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean

Tuesday July 23rd WOD

Strength: Single Leg Strength - 1. DB Bulgarian Split Squats 5x8 per leg VIDEO 2. Single Leg KB DL (use the rig for balance and keeping good form) 5x8 per leg 20 Minute AMRAP 15 Front Squats (135/95)(

Monday July 22nd WOD

Strength; Shoulder Press 5x5. @ 65%-75%. Increase weight each set Conditioning; For Time. As fast as possible there is 5&6am class! 21-15-9 reps of: push press pull ups with 200m run after each round


bottom of page