Search

Monday Dec 7th WOD

Updated: Dec 7, 2020

Strength: Shoulder Press 5x3 @ 85%


Conditioning: 16min Cap

4rds

30 DEADLIFTS(115/75)(95/65) 15 BURPEES 15 HANG POWER SNATCH


Choose a weight on the deadlifts that you can do all 30 reps with 1 or 2 breaks for at least the first couple rounds.

*3min per round is the goal to finish in cap

41 views0 comments

Recent Posts

See All

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(

Thursday July 22nd WOD

Strength: Bench Press 4x8 @ 75% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: (15min CAP) 10 Rounds 15 Abmat Sit-ups 15 Double Dumbbell Floor Press (50/35) 15 Slam Balls