top of page
Search

Tuesday Oct 4th WOD

Strength: Deadlift

Warm up: 2 sets x3 reps (55%-65% of 1RM)

5 sets x 3 reps: @

75% x 3 ,

75% x 3,

85% x 3,

80% x 3,

70% x 3


Hanging leg raises 5x5 (supper set after each set of Deadlifts)


Conditioning:

3 Rounds

2 HSPU/ Kneel and Press

6 Barbell Complex (125/85)(115/75)(95/65)

1 rep Barbell Complex = 1 Deadlift + 1 Power Clean + 1 Squat Clean performed without taking hands off the bar

Rest 1 minute after 3 Rounds

2 Rounds

3 HSPU/ Kneel and Press

9 Barbell Complex

Rest 1 minute after 2 Rounds

1 Round

6 HSPU/Kneel and press

18 Barbell Complex


68 views0 comments

Recent Posts

See All

MONDAY APRIL 15TH WOD

STRENGTH: PUSH PRESS: FIND A 3 REP MAX CONDITIONING: 5 Rounds 15 Push Press(125/85) (115/75) 10 Box Jump Overs (24/20) 5 Pull ups

Saturday April 13th WOD

Partner WOD: For time: Buy-in: 1200m row (split) Then, 20 rounds of: 10 KBS (70/55) 8 Back Squats 135/95 lbs, 6 Alt DB Snatches (50/35) 4 Toes to bars Then, buy-out: 1200m row (split) Partners will al

Friday April 12th WOD

Strength: 10min Emom 1 Power Snatch 1 Hang Power Snatch 2 OHS Conditioning: 5 rounds 50 Dubs 5 Pull ups 5 T2B 30 Air Squats

Comments


bottom of page