Monday April 5th WOD

Core Work:

Tabata: 20sec on, 10 sec off (4min total)

Crunches x 4

Elbow Planks x4


Farmer carries (you will walk around the gym holding a KB or DB in each hand for 4 rds tabata style)

Strength: Shoulder Press 5x5 @ 82.5 %

In between working sets complete:

  • Banded Face Pulls 3x10

  • Bent over rear delt row 3x10


12min Amrap:

200M Run

4 Push up + Renegade Row (Push up +Left/right row is one Rep)(40/25)(35/20)

Run 200 Meters

10 HSPU or DB Kneel and Press

42 views0 comments

Recent Posts

See All

Strength: Alternating 12 Min EMOM Even Min: 5 Front Squat (start at zero on clock) Odd Min: 7 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 75% of that # Steph's Bday WOD Condition

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