top of page
Search

Tuesday Dec 6th WOD

Strength: Back Squats: 3x12 @ 65%


Conditioning: 4rounds

20 Double Unders / DB Hop Overs

12 (Right Arm ONLY) Alternating Dumbbell Shoulder Rack Step Up (50/35)

6 Front Squats (135/95)(125/85)

20 Double Unders / DB Hop Overs

12 (Left Arm ONLY) Alternating Dumbbell Shoulder Rack Step Up (50/35)

6 Squat Cleans (135/95)(125/85)

62 views0 comments

Recent Posts

See All

Partner WOD : One partner working at a time except for the synchronized DB snatches: 100/80 cal row 10 Thrusters (135/95)(125/85) 25 Synchro DB snatches (50/35) 100/80 cal row 50 HSPUS/Kneel and Press

Warm up: 2 Rounds 10 Dead Bugs 10 Elbow Plank Leg Lifts, R+L 10 Stripper Squats 30 Seconds of Samson Lunge, R+L 10 Glute Bridges 10 Empty Bar Stiff Leg DL's STRENGTH: Back Squat 8 @ 65% 8 @ 70% 6 @ 80

HAPPY BIRTHDAY COACH BRI! HOPE YOU HAVE A WONDERFUL DAY AND EVERYONE ENJOYS YOUR BIRTHDAY WOD! STRENGTH: Shoulder Press 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% -THEN- Single Arm Dumbell Row 3x10 per arm Condi

bottom of page