top of page
Search

Monday Dec 11th WOD

Strength: Shoulder Press

8@ 55%

5@ 60%

3@ 70 %

2@ 80 %

2 @ 90 %

1 @ 95 %


Conditioning: 12 Min AMRAP

6 Power Clean

6 Push Jerk

4 Lunge/Lunge + Squat (115/75)(95/65)

(Bar can be in front rack or back rack.

Lunge left Leg + Lunge Right Leg + Squat = 1 Rep)

(Goal is 7-10rds)

71 views0 comments

Recent Posts

See All

Monday Feb 26th WOD

Strength: Shoulder Press 1x10 @ 60% 1x8 @ 70% 2x8 @ 75 1x8 @ 7%80 Conditioning: 3 Rounds 20 Box jumps (24/20) 5 Wall WalkS 50 Kettlebell Overhead Swing (70/55)(55/35) 5 Wall WalkS

Saturday Feb 24th WOD

30min Amrap Partenr WOD 22 Push Presses (115/75)(95/65) 22 Pull-Ups 22 Power Snatches 22 Sit-Ups 22 Toes-to-Bars 22 Stiff Leg Deadlifts 22 Slam Balls 22 Back Squats 22 OH Plate Lunges (45/25) 22 Plate

Friday Feb 23rd WOD

Conditioning: “OPEN 17.5” 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double-Unders or 70 Single Jump Ropes

bottom of page