Wednesday Oct 21st WOD

Partner WOD


(Partners alternate movements through out rounds)

8 Alt DB Snatches (50/35)(40/25)


8 T2B

8 Push Press (155/105)(135/95)

8 Hang Power Cleans (155/105)(135/95)

8 Slam Balls

8 Pull ups

Example: Partner A does 8 Alt DB Snathces, while partner B rest. Parnter B then does 8 HSPU while Partner A rest....continue alternating movements for remainder of rounds

74 views0 comments

Recent Posts

See All

Conditioning: Partner WOD: 3 rounds for time: 200m run together 30 HSPU 30 Wall Balls (20/14) 30 Toes to bar 30 Push Press (95/65)

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!