top of page
Search

WOD 08112022’ Tuesday

Conditioning

Team of 2


For time

8 Rounds ( You go I go  )

12 Pull up

12 Assault bike

6 Hang power clean 135/95


Rest 5-minutes


4 Rounds

40 / 30 cal Ski Erg

20 clean and jerk 135/95lb



Bonus work  :


hammer DB chest press

3 sets , 10 reps


DB pull over

3 sets , 15 reps

114 views0 comments

Recent Posts

See All

Snatch EMOM heavy single *start at 50% and add 5 to 10 lb Clean & Jerk EMOM heavy single *start at 50% and add 5 to 10lb Pause Back Squat 3 sets x 3 reps @75% *1st pause then 2 and 3 regular squats Co

Strength : A. Power Clean + Hang Squat Clean + Jerk 4 sets x 1+1+1 @60% Hang Snatch 4 sets x 3 reps @60% Snatch Push Press + Pause Overhead Squat 4 sets x 2+1 @70% of max snatch Strength Gymnastics (

Conditioning : Team of 2 3 Rounds 50 Box jump Sync 25 Deadlift 165/115lb Sync 25 burpees Rest 3-minutes between Accessory A. Seated Rows ( heavy ) 3 sets , 8 reps B. Wide grip lat pull down 4 sets , 8

bottom of page