top of page

3/13 WOD

Deadlift


5 x 4 @ 75%



Bench Press


5 x 4 @ 75%



Then



AMRAP 20 Minutes


400 Meter Run


20 Hand Release Push-up


5 Slam ball or Sand bag cleans (heavy)



Then



AMRAP 5 Minutes


:30s Hollow Hold


10 V-ups

17 views0 comments

Recent Posts

See All

4/12 WOD

Squat Snatch 1x3 @ 65% 1x3 @ 70% 3x2 @ 75-78% Then For Time: 200 Meter Run -then- 50 – 40 – 30 – 20 – 10 Wall Balls (20/14) Kettlebell Swings (53/36) -then- 400 Meter Run

4/11 WOD

Front Squat 2x8 @ 70% 1x8 @ 75% 1x8 @ 77% Then 10-8-6-4-2 - Clean & Jerk (135/95) 100-80-60-40-20 Double-unders Then 5 Minute AMRAP 10 Hollow Rocks 30 Russian Twist

4/10 WOD

Deadlift 4 x 3 @ 85% Bench Press 4 x 3 @ 85% *Super set the above movements Then 27 Minute EMOM: teams of 2 Minute 1 – Row for Calories Minute 2 – Single-unders Minute 3 – Slam ball or Sand bag hold *

Komentarai


bottom of page