top of page
    • Sep 14
    • 1 min read

9/15 WOD

EMOM - 10 MInutes

Minute #1 - 5 Hang High Pulls + 5 Jumping Pull-ups

Minute #2 - 10 Jump Lunges + 10 Med Ball Slams


Then


Every 5 Minutes for 5 Rounds:

400 Meter Run

1 Clean + 2 Hang Clean + 3 Hang Squat Cleans (95/75)

19 views0 comments

Recent Posts

See All

Buy-in - 400 Meter Run 5 Rounds: 21 Wall Balls (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Box Jumps (24/20) 12 Toes to Bar

Tabata #1 Plank - Shoulder Touches 1-Minute Rest Tabata #2 Seated Med Ball Leg Raises Then For time 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Reps of: Calorie Row Hang Cleans (135/95)

1600 Meter Row Then Back Squats 4 Sets of 5 Reps @ 75% 1-Rep Max 1 Set of 4 Reps @ 80% 1-Rep Max 2-Minutes Rest Between Sets Then 3 Set of 10 Barbell Lunges Rest as Needed Then 3 Sets of 10 Deadlifts

bottom of page