Search

Monday March 1st WOD

Warm up:

2 Rounds:

5 Dislocates

10 Banded Pull downs

10 Side Lateral Raise/Front Raise/Pull Back

10 Shoulder Taps

10 Swimmers


Strength: Shoulder Press 4x8 @ 70 %

DB FLY 3 x 10


Conditioning: (15 Min Cap)

8 Rounds 30 Dubs or 30 hop over bars 7 Push Press (135/95)(125/85 (95/65)


62 views0 comments

Recent Posts

See All

Friday June 11th WOD

Strength: 1 Deadlift 1 Hang Power Clean 2 Push Press Conditioning: 5 Rounds (15min Cap) 12 Pull Ups 8 Barbell Hang Power Clean + Lunge Right + Lunge Left (115/75)(95/65)(75/55)

June 10th WOD

Strength: Bench Press 7x3 @ 85% Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 Min AMRAP 200m RUN 20 Wall Balls (20/14) 12 Hang Power Snatch (115/75)(95/65)

Wednesday June 9th WOD

Skill: T2b technique Conditioning: Partner WOD (split reps evenly) Buy in: 100 T2b *Then, 6 rounds of 12 clean & jerks (155/105) (135/85) 12 burpee box jumps (24/20) 12 handstand pushups *Then, 6 roun