Wed March 4th WOD


Tabata : Sit ups (Sit ups for pups) 8 rds 20sec work, 10 sec rest (any variation of sit up is allowed, ab mat sit ups, crunches, leg lifts, oblique crunches etc.)

Push Up Challenge: Try to increase your unbroken push ups from yesterday.

Conditioning: Partner WOD Split Reps evenly (35min cap)

60 DB Alt Snatches (50/35) 150 double unders 50 DB Alt Snatches (50/35) 120 double unders 40 DB Alt Snatches (50/35) 90 double unders

Rest 1 min

200m Run Together 30 Planking burpee pull ups 200m Run Together 20 Planking burpee pull ups 200m Run Together 10 Planking burpee pull ups

Rest 1 min

60 Push ups 90 KBS 40 Push Ups 60 KBS 20 Push Ups 30 KBS

68 views0 comments

Recent Posts

See All

Strength: Alternating 12 Min EMOM Even Min: 5 Front Squat (start at zero on clock) Odd Min: 7 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 75% of that # Steph's Bday WOD Condition

Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches