top of page
    • Nov 12
    • 1 min read

11/13 WOD

Power Clean + Power Jerk

EMOM - 6 Minutes

(6+1) @ 45% 1-Rep Max


Then


Modified Bamboo Strict Press (band+kb)

3x10 - Moderate to heavy weight


Then


For Time

600 Meter Row

100 Kettlebell Gorilla Rows

50 Air Squats

25 Dumbbell Front Squats (35/25)

18 views0 comments

Recent Posts

See All

4x - 6 Deadlifts @ 70% 1-Rep Max 6 Box Jumps After Each Set Then Snatch Grip Push Press + Overhead Squat 3x(3+3) 3x(2+2) 2x(1+1) Then 5 Rounds (2min work/1 min Rest) 21/18 Cal Row Max Devil's Press wi

1000 Meter Row Rest 1 Min 5 Rounds 200 Meter Row Sprints :30 Seconds Rest Rest 2 Minutes 1000 Meter Row Then Hang Squat Clean + Split Jerk 5x(1+1) @75% C&J 1-Rep Front Squat 5 x 2 Heavy

24 Minute Ladder 3-6-9-12-15-18-21-24-27-30 -Box Jumps -Dumbbell Snatches -Pike Push-ups Then 3 Rounds 15 Toe Touches 15 Side Plank Hip Touch Right 15 Side Plank Hip Touch Left Rest as needed between

bottom of page