Thursday Sept 10th WOD


Bench Press

4x3 @ 80-85% 1 RM

Alt DB Bicep Curls 3x12

Tricep Ext 3x12


Every 2 Min for 16 Minutes (8 Rounds Total) 100m Run (run to 3rd set of twin houses) Max Reps Alternating Single Arm Dumbbell Snatch

(50/35)(40/25) Score: Total Dumbbell Snatch Reps ONLY Goal: 100 Reps+

So you should have about a minute each round for the snatches. To hit this goal, you'll need to choose a weight you can get at least 12-13 reps in each time. It might feel easy at first but it will add up in those later rounds for sure! If unable to run due weather.. 1 min double/single unders, or Mtn Climbers

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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups