Search

Tuesday Jan 19th WOD

Strength: Back Squat

3 x 8 @ 75% of 1rm




Conditioning: Death By:

At Min 1:00 - 1 Deadlift + 1 Hang Power Clean + 1 Front Squat (135/85)(115/75)(95/65)

At Min 2:00 - 2 Deadlift + 2 Hang Power Cleans + 2 Front Squats

At Min 3:00 - 3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats

At Min 4:00 4 Deadlifts + 4 Hang Power Cleans + 4 Front Squats

At Min 5:00 5 Deadlifts + 5 Hang Power Cleans + 5 Front Squats

...

Keep adding 1 rep of each every min until you can no longer keep up or until 18 min MAX.




68 views0 comments

Recent Posts

See All

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(

Thursday July 22nd WOD

Strength: Bench Press 4x8 @ 75% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: (15min CAP) 10 Rounds 15 Abmat Sit-ups 15 Double Dumbbell Floor Press (50/35) 15 Slam Balls