top of page
Search

Wednesday Jan 22nd WOD

Conditioning: Partner WOD (30 min Cap)


10 rounds for time, alternating movements

10 Hang power cleans (155/105)(135/95)

10 Handstand push ups

10 Slam Ball Sit ups

10 Alt DB Snatches (50/35)

10 KBS (70/55)

10 Slam Balls

10 Push ups



*Partner A will complete all 10 Hang Power Cleans.... Partner B will then complete all 10 HSPU, Partner A will then do 10 Slam Ball Sit ups...ect ect

Alternate movements through out all 10 rounds. So each person ends up doing 5 rounds



40 views0 comments

Recent Posts

See All

Strength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back

30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly

Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats

bottom of page