Search

January 11th WOD

Strength: Front Squat

PLEASE NOTE SOME CLASS CHANGES FOR THE END OF THIS WEEK DUE TO ME BEING OUT OF TOWN:

FRIDAY 1/14 AND MONDAY 1/17: NO 9:30 CLASS

OPEN GYM FRIDAY & MONDAY 5 & 6AM AND SATURDAY 9:15


STRENGTH: Front Squat

1X10 @60%

1X8 @ 70 %

1X6 @ 75 %

1X4 @ 80 %

1X10 @ 60%


Conditioning: 15 min AMRAP

1 Squat Clean (155/115)(135/95)(125/85)

15 Wall Balls

10 DB Stiff Leg Deadlifts (50/35)(45/25)

2 Squat Cleans

15 Wall Balls

10 DB Stiff Leg Deadlifts

3 Squat Cleans

15 Wall Balls

10 DB Stiff Leg Deadlifts

4 Squat Cleans

15 Wall Balls

10 DB Stiff Leg Deadlifts

5 Squat Cleans

15 Wall Balls

10 DB Stiff Leg Deadlifts

etc etc

Keep adding 1 Squat Clean along with the wall balls and Stiff leg each time and get as far as possible in 15 minutes.


48 views0 comments

Recent Posts

See All

Conditioning: Partner WOD: 6 Rounds For Time 24 Air Squats 24 HSPU 24 Toes to Bar 400 meter Run Split Reps evenly except for the run

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