Search

Friday Sept 17th WOD

Strength:


10MIN EMOM

1 squat clean

1 hang squat clean

1 Hang Power Clean

(increase weight as you go)



Conditioning:

15 Min Amrap 200 Meter Run 9 Burpees over bar Max Overhead Squats (95/65) (75/55)


*Max OHS means DO AS MANY AS YOU CAN UNBROKEN UNTIL YOU ABSOLUTLEY FEEL THE NEED TO PUT THE BAR DOWN. (PUSH YOURSELF ON THE MAX OHS!)


*Your score is number of OHS completed

47 views0 comments

Recent Posts

See All

Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups