top of page
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

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

Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans

Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching

bottom of page