top of page
Search

Thursday Sept 10th WOD


Strength:

Bench Press

4x3 @ 80-85% 1 RM


Alt DB Bicep Curls 3x12

Tricep Ext 3x12



Conditioning

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

61 views0 comments

Recent Posts

See All

Friday April 19th Wod

Happy early 29th 4/20 Birthday wod to More Weight Kate!!! Strength: 10min EMOM 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 Rounds 20 Dubs 20 Wall Balls (20/14) 20

Thursday April 18th WOD

Strength: Bench Press 2x5 @ 65% 3x5 @ 70% 1x15 @50-55% Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: "Death By...Pull Ups & Deadlifts Minute 1: 1 Pull Ups/2 Ring Rows (you will double the amount of

Wednesday April 17th WOD

Partner WOD: For time: Buy-in: 400m run (together) Then, 20 rounds of: ( Partners alternate full rounds) 7 HSPU/Kneel and Press 5 Hang Power Snatches (115/75)(95/65) 3 Toes to bars/Knee to Chest Then,

Comments


bottom of page