top of page
Search

Tuesday April 13th WOD

Warm Up: Bring Sally Up


Strength: Front Squat 7x3 @ 90%


Conditioning:

15 Min AMRAP

20 DB Step Ups (50/35)(40/35)

15 DB Stiff Leg Dead lifts (50/35) (40/25)

10 Weighted Sit ups (45/25 plate)

45 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

Comments


bottom of page