Search

Stephanie
- Oct 18, 2020
- 1 min read

Monday Oct 20th WOD

Strength: Shoulder Press

4x3 @ 90 % of 1Rm

DB lateral Raises 3x10

DB rear Delt Rows 3x10

Conditioning: 15min AMrap

200m Run

24 KBS (55/35)

16 Push Press (135/85)(115/75)

8 Strict or Kipping Pull Ups

Rx+ 4 Bar Muscle Ups

60 views0 comments

Recent Posts

Friday Jan 15th WOD

Strength: 10 Min EMOM 1 Pausing Overhead Squat *Pause 10 Seconds in Bottom* Conditioning: 60 Deadlifts(135/85)(95/65) 60 Air Squats 60 Push Ups 30 Power Cleans 30 Front Squats 30 Shoulder to Overhead

390

Thursday Jan 14th WOD

Strength: Bench Press 3x8 @ 70% Bicep Curl 3x10 Tricep Ext 3 x 10 Conditioning: 12 Min EMOM Min 1: 20 Dubs + 5 Clean and Jerks (115/75)(95/65) Min 2: 8 Box Jumps + 8 DB Power Snatch

450

Wednesday Jan 13th WOD

Partner WOD: 2 Rounds 12 T2B 12 Thrusters (115/75)(95/65) 12 Pull ups 12 Power Snatch 12 T2b 12 Slam Balls 12 Pull ups 12 Hang Cleans 12 T2B 12 OHS *Partners can split reps, BUT each person MUST compl

600

Sign our Waiver