Search

Tuesday Jan 7th WOD

Warm up: 2 Rds

5 Good Mornings 5 Back Squats

5 Elbow Rotations 5 Strict Press 5 Romanian Deadlifts 5 Front Squats


Strength: Back squat 60%x5 65%x5 70%x5 75%x5 80%x5



Conditioning

For time: 20 sumo deadlift high pulls (115/75)(95/65) 20 toes to bar 20 box jumps (30/24) (24/20)


Rest 2:00


20 box jumps (30/24)(24/20) 20 toes to bar 20 sumo deadlift high pulls (115/75)(95/65)

42 views0 comments

Recent Posts

See All

Friday May 7th WOD

Strength: 10min EMOM 2 Deadlift 2 Hang Power Clean 1 Hang Squat Clean *Increase weight as you go to a heavy complex Conditioning: 7 Rounds 7 Power Cleans (135/95)(125/85)(115/75) 14 Plate to Overhead

Thursday May 6th WOD

Strength: Bench Press 3x10 @ 65% Bicep Curls: 3x 12 each arm Tricep Ext: 3x12 Conditioning: 2 Rds (15min CAP) 20 Push Ups 15 Ring Row 10 T2b/knee to chest 400m Run 20 Push Ups 15 Ring Row 10 T2b/knee