Search

Thursday Oct 14th WOD

Strength: Bench Press

1x 4 @ 75%

3 x 4 @ 80%

2 x 4 @ 65%


Bicep Curls 3x10

Tricep Ext 3x10


Conditioning: 14 min EMOM

10 Wall Balls

Max Reps Push Up + Tap + Tap

(leave about 10-15 seconds rest at the end of each minute for transition time and rest)

62 views0 comments

Recent Posts

See All

Friday Dec 3rd WOD

Strength: 12 min to a Find a heavy Squat Snatch or Power Snatch Conditioning: 6rds for Time 8 Chest To Bar Pull ups 10 Power Cleans (135/95)(125/85)(115/75) 12 Box Jumps 14 Alt DB Snatches (50/35)(45/

Thursday Dec 2nd WOD

Strength: Bench Press 5x5 @ 80 % Bicep Curls 3x 10 Tricep ext 3x 10 Conditioning: 12 Min AMRAP 8 Planking Burpee 10 Front Squats (135/85)(115/75)(95/65) 200m Run

Wednesday Dec 1st WOD

Conditioning: Partner WOD 30 Min AMRAP 20 Hang Power Snatch (115/75)(95/65) 20 Pull ups/Ring Row 40 Weighted Sit ups (45/25) 20 Push up 40 Plate Toe Taps https://www.youtube.com/watch?v=grwzM4Ibrhk