top of page

10/7 WOD

Updated: Oct 6, 2022

Warm up for the following:


With A Partner


Chipper

100 - Wall Balls

80 - Box Jumps

70 - Toes-to-bar / Knees to chest

60 - Alternating Dumbbell Clean & Jerks

50 - Cal Row

40 - Handstand Push-ups

30 - Dumbbell Front Squats

20 - Dumbbell Push Press


Buy-out - 400 Meter Run

23 views0 comments

Recent Posts

See All

6/21 WOD

4 Rounds 9 Deadlifts @ 65% 1-Rep Max + 9 Max Very Box Jumps *Box Jumps can be at any height and should be for quality, don't rush. Then Snatch Grip Push Press + Overhead Squat 5x(3+3) Then For Time 30

6/20 WOD

EMOM 28 Minute #1 - 15/12 Cal Row Minute #2 - 15 Weighted Sit-ups Minute #3 - 12/9 Cal Bike Minute #4 - 15 Wall Balls Then Tabata #1 Weighted Plank Tabata #2 Alternating Side Plank Hip Touches

6/19 WOD

EMOM 6 Minutes 6 Touch & Go Power Snatch Then Super Set The Following Snatch Pull 5x2 BenchPress 5x8 Then AMRAP - 12 Minutes 12 Kettlebell Swings 9 Goblet Squats 6 Kettlebell Deadlift High Pull

Comments


bottom of page