Search

Monday Nov 2nd WOD

REMINDER:

Monday 11/2: 5am & 6am: Open Gym, NO 9:30AM

Tuesday 11/3: 5am & 6 am OPEN GYM....9:30AM TBD. (I will update Monday regarding 9:30am)


Warm Up

3 Rds

10 pass thrus

10 kbs

10/10 Single arm DB strict press

10 Push Ups

20 Goblet squats


Conditioning:

6 RDS:

24 AIR SQUATS

24 PUSH UPS

24 BOX JUMPS

400M RUN (scale with 200m run)



84 views0 comments

Recent Posts

See All

Sept 16th WOD

Strength: Bench Press 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Bicep Curls 3x10 Tricep ext 3 x 10 Conditioning: (15min Cap) 200m Run ( if raining 80 Double Unders / DB Hop Ov

Wednesday Sept 15th WOD

Conditioning: "Andi" 100 hang power snatches (95/65)(75/55) 100 push presses 100 sumo deadlift high pulls 100 front squats

Tuesday Sept 14th WOD

Strength: Back Squats 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Conditioning: 12min AMRAP 6 Pull Ups/Ring Row 4 Heavy Deadlifts (RX:225/155)(205/135) 8 DB Alt Lunges (50/35)(40