WTF Wednesday 10-30-2019
STR: Back Squat WOD: For Time: 50 DB Alt Step Ups (One DB 50/35) Then, 3 Rounds: 8/8 Single Arm DB Hang Squat Clean + Jerk 16 Cal Row Then, 50 DB Alt Step Ups
STR: Back Squat WOD: For Time: 50 DB Alt Step Ups (One DB 50/35) Then, 3 Rounds: 8/8 Single Arm DB Hang Squat Clean + Jerk 16 Cal Row Then, 50 DB Alt Step Ups
STR: Shoulder Press WOD: For Time: 50 Cal Row 40 OHS 30 STOH 20 Front Squats 10 Rope Climb
STR: Clean and Jerk WOD: 3 RFT: 30 WB (20/14) 20 Cal Row 10 BMU
No classes today! We are hosting our Weightlifting Meet.
STR: Bench Press WOD: For Time: 10-9-8-7-6-5-4-3-2-1 Goblet Squats T2B KBS Burpees
STR: Back Squat WOD: EMOM 16: Alternating between, 1- 100-200m Run 2- 10 HSPU 3- 12 Alt DB Snatch (50/35) 4- Rest
STR: Deadlift WOD: E3MOM 15: 12 Cal Row 12 Hang Power Cleans @ 50-60%
STR: Power Clean Push Jerk WOD: 3 RFT: 10 STOH 20 Deadlifts 30 Box Jumps
STR: Power Snatch WOD: For time: 400m Run 12 Power Snatch @ 40-50% 12 OHS 400m Run 10Power Snatch 10 OHS 400m Run 8 Power Snatch 8 OHS
OPEN WOD 20.2: AMRAP 20: 4 DB Thrusters 6 Toes to Bar 24 DUs / 24 Singles