WOD Friday 13th November

Movement activation

Partner Wod


Triple Threat


Wod 1

8 min Cap

AMRAM

5 DL 100/70 60/40x2 40/30x3

10 Hand release Push up

15 Box Jumps


Wod 2

8 min Cap

T2B

Cal Bike

21/15/9 / 9 / 15


Wod 3

6 mins

AMRAP

Bear complex 80/60


264 views0 comments

Recent Posts

See All

Team of 3 Team Body Weight in pounds (lbs) = Calories on Bike / Row Every 50 Calories stop and perform 12 power clean and jerks @ 80/60 Eg. Total Team weight = 200kg 200kg x 2.2 (lbs) Total Calories =

Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 3 x Band & Partner Assisted Nordic Hamstring Curl with a 10-second pause in the bottom posi