Tuesday Nov 10th WOD

Strength: Deadlift

4x8 @ 65%


4 Rounds (20min cap) 12 Push Press(Rx+135/95)(115/85)(Rx 95/65) 18 Back Squat 12 Box Jump Overs 12 Push Press 18 Back Squat 12 Box Jump Overs Rest 1 Min Between Each Round (Yes, each round is two mini rounds)

Choose a weight that you can complete the squats unbroken. Push presses should be completed in 1-2 sets.

59 views0 comments

Recent Posts

See All

Tuesday July 27th WOD

Strength: Front Squat 4x5 @ 80 % Conditioning: 4 Rounds 12 DB Dead Lifts (55/35) 6 Barbell Lunge + Squat Rx (95/65) 12 Box Jumps *Rest 1 Minute Between Rounds RX + Weight ranges: Men: 115-135# Women:

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)(