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

Happy First day of December!! Strength: Bench Press 4x10 @ 65% of 1RM Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 10min AMRAP 12 Alt DB snatches (50/35) 9 Toes To Bar 12 Slam Balls (20/15)

Partner WOD: 25min AMRAP (Partners alternate rounds) 3 hang power cleans (135/95)(125/85)(115/75) 3 Push Press 3 Back Squats 3 Burpees 3 KBS (70/55)(55/35)

Happy Birthday Montrell...aka T! Strength: Deadlift 4x10 @ 65-70% Conditioning: 15min AMRAP 3 Deadlifts (225/185)(205/155)(185/135) 2 Bar Muscle ups/ Chest To Bar Pull ups 12 Alternating DB Step ups (