Search

Tuesday Jan 12th WOD

Strength: Back Squat

3 x 10 @ 70% of 1rm


Conditioning:

20 Alternating Back Rack Step Ups (95/65)(75/55) 8 Lateral Over Bar Burpees (Rx+=10) 18 Alternating Back Rack Step Ups (20/18) 8 Lateral Over Bar Burpees 16 Alternating Back Rack Step Ups 8 Lateral Over Bar Burpees...

14 Alternating Back Rack Step Ups 8 Lateral Over Bar Burpees...

12 Alternating Back Rack Step Ups

8 Lateral Over Bar Burpees...

10 Alternating Back Rack Step Ups

8 Lateral Over Bar Burpees...

8 Alternating Back Rack Step Ups

8 Lateral Over Bar Burpees...

6 Alternating Back Rack Step Ups

8 Lateral Over Bar Burpees................ **Keep Lowering Step Up # by 2 Reps Each Round and keep the Burpee # at 8 so that you finish with 2 Alternating Back Rack Step Ups & 8 Lateral Over Bar Burpees

67 views0 comments

Recent Posts

See All

Strength: Find a 1RM Clean and Jerk Conditioning: 14 Minute AMRAP 40 Double Unders/ Hops over bar 16 Alternating Barbell Back Rack Lunges (115/75)(95/65) 10 Pull Ups

Happy Birthday MISTY!!!!!!!!!!! Strength: Bench Press 1x3 @ 55% 1x 3 @ 65 % 4x3 @ 80% Conditioning: 2 rds: 5 Bar Muscle ups/ Pull ups / ring row 23 Push Ups 68 Air Squats 400m RUn 15 Hang Power Clean

#1: 2 rounds of: 10 thrusters & 10 pullups #2: 2 rounds of: 10 thrusters, 10 pullups, 10 burpee over bar #3: 2 rounds of: 10 thrusters , 10 pullups, 10 burpee over bar, 10 box jumps over #4: 2 rounds