top of page
Search

Thursday March 16th WOD

Strength: Bench Press

1x5@ 65%

1x5 @ 70%

1x5 @ 80%

1x3 @ 85%

1x2@ 95%


Bicep Curls: 3x10 per arm

Triceps: DB Kick Backs 3x10 per arm

Single Arm DB Rows: 3x10 per arm


Conditioning: 10min AMRAP

10 Deadlifts (185/155)(165/135)

8 Box Jump Overs (24/20)

6 Burpee to Plate (45/25)

40 views0 comments

Recent Posts

See All

Wednesday July 24th Wod

Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean

Tuesday July 23rd WOD

Strength: Single Leg Strength - 1. DB Bulgarian Split Squats 5x8 per leg VIDEO 2. Single Leg KB DL (use the rig for balance and keeping good form) 5x8 per leg 20 Minute AMRAP 15 Front Squats (135/95)(

Monday July 22nd WOD

Strength; Shoulder Press 5x5. @ 65%-75%. Increase weight each set Conditioning; For Time. As fast as possible there is 5&6am class! 21-15-9 reps of: push press pull ups with 200m run after each round

Commentaires


bottom of page