top of page

Wednesday May 20th WOD


Sumo Stance Deadlifts 3x10

Stiff leg Dead Lifts 3x10

Conditioning: For Time: 12-1 ladder

Another one of my all time fav wods!

12 Dumbbell Snatch Right Arm (Rx+50/35) (Rx40/25)

12 Overhead Alt Lunges Right Arm

12 Dumbbell Snatch Left Arm

12 Overhead Lunges Left Arm

11 Dumbbell Snatch Right Arm

11 Dumbbell Overhead Lunges Right leg

11 Dumbbell Snatch Left arm

11 Dumbbell Overhead Lunges left leg

10 Dumbbell Snatch Right

10 Dumbbell Overhead Lunge Right leg

10 Dumbbell Snatch Left

10 Dumbbell Overhead Lunge left leg





................ Keep going down the ladder till you get to 1

For the Lunges:

You will do all 12 alt lunges with the dumbbell straight up overhead with your right arm fully locked out the entire time. Then you will switch and do Alt Snatches left arm and 12 Atl lunges with the left arm straight up over head

*Scaling option will be to keep the dumbbell in the front rack on the right shoulder, and then left shoulder

68 views0 comments

Recent Posts

See All

Friday May 24th

Happy belated Birthday Misty Wod!!! 400m Run cash in -then- 4 min Amrap 5 Hspu /Kneel and Press or Push Press 23 dubs Rest I min 4 min Amrap 5 T2B / knee To chest 23 dubs Rest 1 min 4 min Amrap 5 Heav

Thursday May 23rd Wod

Haaaappy Birthday Misty!!!! We will celebrate on Friday!!!!!! Strength: Bench Press 5x 3 reps. Increase weight each set Super Set: bicep curls: 3x 12 tricep ext. 3x12 Conditioning:10 rounds for time o


bottom of page