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Wednesday Sept 16th WOD

Warm Up:

Push Jerk Review


Parnter WOD

50 Power snatches (75/55)

50 KBS

50 Weighted Sit ups

50 shoulder press (75/55)


40 Power snatches (95/65)

40 KBS

40 Weighted Sit ups

40 push press (95/65)


30 Power snatches (115/75)

30 KBS

30 Weighted Sit ups

30 push jerks (115/75)


20 Power snatches (135/85)

20 KBS

20 weighted Sit Ups

20 split jerks (135/85)



Conditioning Class :

Parnter WOD

50 DB At snatches

50 KBS

50 Weighted Sit ups

50 shoulder press

200m Run Together


40 DB Alt snatches

40 KBS

40 Weighted Sit ups

40 push press

200m Run Together


30 DB Atl Snatch

30 KBS

30 Weighted Sit ups

30 Wall Balls

200 M Run Together


20 DB Atl Snatches

20 KBS

20 weighted Sit Ups

20 Ring Rows

200m Run Together


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