top of page

3/21 WOD

Warm up for the following


EMOM - 15 Minutes

Minute #1 - 5 Front Squats

Minute #2 - 8 Back Squats

Minute #3 - 12 Wall Balls


Front & Back Squats @ 40-45% 1 Rep Max


Then


Every Two Minutes For 20 Minutes


10 Burpees

50 Double-unders or 100 Singles

13 views0 comments

Recent Posts

See All

11/6 WOD

Push Press 1x10 @ 60% 1x10 @ 65% 2x8 @ 70% Strict Press 4x10 @ 60% Then AMRAP 15 Minutes 100 Meter Run 3 Wall Balls 6 Push-ups 9 Jump Lunges

11/5 WOD

5 Rounds - Not For time 5 Power Snatch 95/75 100 Meter Farmer's Carry Then Tabata #1 Cal Bike Tabata #2 Sand bag or slam ball power...

11/4 WOD

Dumbbell Front Squats 5 x 8 Super Set with Temp Pull-ups 5 x 3 Then For Time: 1000/800 Meter Row -then- 5 Rounds: 30 Push-ups 30 Squats...

Comentários


bottom of page