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Weekly Movement Forecast
M = Strict Press
T = Individual Chipper
W = Snatch Work
Th = Front Squats
F = Power Cleans
Every 3:00 x 4 Sets
5 Strict Press @ 22x1 Tempo
10 DB Bent Over Rows @ 21x1 (5/Arm)
*Building on both movements as long as prescribed tempo can be achieved every rep.
Single Arm DB Strict Press x 10 Reps (5/Arm)
*Everything else the same as above
1:00 On 30s Off
30s Calorie Ski-Erg + 30s Max Thrusters (95/65#)
30s Calorie Bike + 30s Max Deadlifts (185/125#)
*Alternate between stations 5x each.
Score: Total Reps Accumulated (Cals + Reps)
*Fitness Conditioning Modifications
-Sub Thrusters For Med Ball Jump Squats
-Sub Deadlifts For KB High Pulls
Work To A Heavy Triple In 15-18:00
Post Results to the whiteboard.