Wednesday strength WOD

Clean and jerk ladder
After warmup, start at 50% if 1rm.
EMOM, Perform 3 reps the first 5 minutes, and 1 rep every minute after, adding weight every minute to failure. Complete 20 minutes.

Advertisements

Friday game WOD!

Dice game!

As many reps as possible in 20 minutes

Air squat
Butterfly sit-up
Kettlebell swing
Walking lunge steps
Toes to bar
Clean and jerk 135/95
Burpee
Double under
Tire flip

Each movement and it’s reps must be performed before moving on to the next movement. Athletes will roll two die for the number of reps for each individual movement.