Stephanie
- Jun 21, 2022
- 1 min read

Wednesday June 22nd WOD

Conditioning:

200m run at the start of the workout and rep # 5 & 10

1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65)

Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)(55/35)

This workout is performed “you go I go” style. Both Partners will run 200m together. Then Partner 1 does one snatch , then partner 2 does one snatch . Then partner 1 does one pull up, then partner 2 does one pull up, and so on. Keep going up the ladder until both partners finish the round of 12 KBS

Recent Posts

See All

Friday April 26th WOD

Strength: 10min EMOM 1 Deadlift 2 Hang Squat Cleans 2 Push Press Conditioning: "The Cheif" 5 - 3min AMRAPS (19min total) 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats

THURSDAY APRIL 25TH WOD

Strength: Bench Press 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Super set Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: "Nancy'ish" 4 Rounds 400m run 15 OHS (95/65)

Wednesday April 24th WOD

PARTNER WOD FIGHT GONE BAD: 6 ROUNDS IN 30MIN: 1 MIN OF HSPU/KNEEL AND PRESS 1 MIN OF PLATE TO OVERHEAD (45/25) 1 MIN OF BOX JUMPS (24/20) 1 MIN OF HANG POWER SNATCHES (95/65)(75/55) 1 MIN OF ROWING/J