top of page
Search

Thursday Dec 8th WOD

Strength: Bench Press 4x10 @ 65%


Super set: 3x12 reps

Bicep curls

Tricep Ext


Conditioning: 12min EMOM

Odd Min:

3 HSPU/Kneel And Press

6 Push Ups

9 Air Squats

Even Min:

4 Thrusters (95/65)(75/55)

6 Slam Balls

8 Weighted Sit ups (45/25)


You should have at least 15 seconds rest at the remainder of each min.

32 views0 comments

Recent Posts

See All

Partner WOD : One partner working at a time except for the synchronized DB snatches: 100/80 cal row 10 Thrusters (135/95)(125/85) 25 Synchro DB snatches (50/35) 100/80 cal row 50 HSPUS/Kneel and Press

Warm up: 2 Rounds 10 Dead Bugs 10 Elbow Plank Leg Lifts, R+L 10 Stripper Squats 30 Seconds of Samson Lunge, R+L 10 Glute Bridges 10 Empty Bar Stiff Leg DL's STRENGTH: Back Squat 8 @ 65% 8 @ 70% 6 @ 80

HAPPY BIRTHDAY COACH BRI! HOPE YOU HAVE A WONDERFUL DAY AND EVERYONE ENJOYS YOUR BIRTHDAY WOD! STRENGTH: Shoulder Press 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% -THEN- Single Arm Dumbell Row 3x10 per arm Condi

bottom of page