top of page
Search

Friday Nov 12th WOD

Happy Birthday Guny and happy early Bday to Mel O!


Strength: 10min EMOM

1 Snatch Grip Deadlift

2 Hang Power Snatch

1 Hang Squat snatch

1 OHS



Conditioning: 15min Amrap

30 Wall Balls (20/14 lb)

15 Deadlifts (135/95)

30 Slam Balls

15 Push Presses (135/95)

30 Dubs/60 Jump Ropes

15 T2B


51 views0 comments

Recent Posts

See All

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups

bottom of page