Search

Saturday July 2nd WOD

Reminder Classes today are OPEN GYM!


Conditioning: HERO WOD "THE DON"

Partner WOD (Split reps except run)

400m RUN together

66 Deadlifts (125/85)(115/75)

66 Box Jumps (24/20 in)

66 Kettlebell Swings (70/55)(55/35)

66 Slam Balls

66 Weighted Sit-Ups (45/25)

66 Pull-Ups

66 Thrusters 95/65

66 Wall Balls (20/14 lb)

66 Burpees

66 Double-Unders



37 views0 comments

Recent Posts

See All

Strength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 63% of that # Conditioning: Every 2 Min

Strength: Shoulder Press 4x10 @ 65% Conditioning:3 Rounds 200 Meter Run 30 Alternating Dumbbell Power Snatch (50/35)(45/225) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds

Partner Wod: 6 rounds for time: 22 pull ups 18 hang power cleans (135/95)(125/85) 22 box jumps 12 Push Jerks (135/95)(125/85) 22 push ups 6 thrusters (135/95)(125/85)