Search

Friday March 6th WOD

Challenge:

Sit ups for pups

Tabata : 8 rds 20sec work, 10 sec rest (any variation of sit up is allowed, ab mat sit ups, crunches, leg lifts, oblique crunches etc.)

Push Up Challenge:

Try to increase your unbroken push ups from yesterday.


Strength:

1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch *Don't Go Any Higher Than 75% Of 1RM Snatch.


Conditioning:

5 Min AMRAP 6 Hang Power Snatch (115/75)(95/65) 6 Burpees

Rest 2 Min


AMRAP 5 MIN 5 Deadlifts (225/155) (185/135) 5 HSPU

29 views0 comments

Recent Posts

See All

Sept 16th WOD

Strength: Bench Press 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Bicep Curls 3x10 Tricep ext 3 x 10 Conditioning: (15min Cap) 200m Run ( if raining 80 Double Unders / DB Hop Ov

Wednesday Sept 15th WOD

Conditioning: "Andi" 100 hang power snatches (95/65)(75/55) 100 push presses 100 sumo deadlift high pulls 100 front squats

Tuesday Sept 14th WOD

Strength: Back Squats 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Conditioning: 12min AMRAP 6 Pull Ups/Ring Row 4 Heavy Deadlifts (RX:225/155)(205/135) 8 DB Alt Lunges (50/35)(40