top of page
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: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

bottom of page