Search

Tuesday April 21st WOD

HAPPY 25TH BIRTHDAY COACH AUSTIN!


DB WOD:

Conditioning: (20min Cap)

2 DB Hang Squat Cleans, 2 Criss Cross Squat Jacks

4 DB Hang Squat Cleans, 4 Criss Cross Squat Jacks

6 DB Hang Squat Cleans, 6 Criss Cross Squat Jacks

8 DB Hang Squat Cleans, 8 Criss Cross Squat Jacks

10 DB Hang Squat Cleans, 10 Criss Cross Squat Jacks

12 DB Hang Squat Cleans, 12 Criss Cross Squat Jacks


Once done......

Start at 12-12 and go back down by 2's till you get to 2 Criss Cross Squat Jacks and 2 Hang Squat Cleans


Criss Cross Squat Jacks

https://www.youtube.com/watch?v=rmYv6nsANYk


TOTAL REPS = 168

_______________________________________________________________

Body Weight WOD

18 min AMRAP


-10 Criss Cross Squat Jacks

https://www.youtube.com/watch?v=rmYv6nsANYk


-10 Ice Skaters

https://www.youtube.com/watch?v=1LbgYYRCrBk


10 Push ups or Shoulder taps

10 Touch Down Squat Jacks

https://www.youtube.com/watch?v=JYGAFhyZlgc


40 TOTAL REPS PER ROUND



Bodybuilding WOD





193 views0 comments

Recent Posts

See All

Conditioning: Partner WOD (split reps) 60 wall balls 60 power snatches 115/75 60 Pull Ups 60 Front Squats 115/75 60 wall balls 60 box jumps over 24/20 in 60 hang clean and jerks 115/75 60 push ups 60

Happy 30th Birthday to 6am Becky! Strength:10min EMOM 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 2 OHS Conditioning:12 min Amrap 12 Box Jumps 2 HSPU 9 Hang Power Snatches (115/75)(

Happy First day of December!! Strength: Bench Press 4x10 @ 65% of 1RM Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 10min AMRAP 12 Alt DB snatches (50/35) 9 Toes To Bar 12 Slam Balls (20/15)