top of page
Search
  • Writer's pictureJohn Fadel

Saturday WOD

"Nukes"

AMRAP 8:

2 Rounds :

20/15 cals

10DB Push press 50/35

Then:

Max Deadlifts 225/135. 315 / 225 lb

Directly Into...


AMRAP 10:

2 rounds:

20/15 cals

10 Box step ups

Then:

Max Power Cleans 115/85. 155 / 105lb

Directly Into...


AMRAP 12:

2 rounds:

20/15 cals

20DB curls single DB

Then:

Max Overhead Squats 95/65. 135 / 95 lb


Modifications

DEADLIFTS

- Reduce Loading

- Sub Dumbbells

- Sub Kettlebells

POWER CLEANS

- Reduce Loading

- Hang Power Cleans

- Sub Dumbbells

- Sub Kettlebells

OVERHEAD SQUATS

- Reduce Loading

- Front Squats

- Sub Dumbbells

- Sub Kettlebells


62 views1 comment

Recent Posts

See All

Tuesday PVF/PVX: The Extra Mile

Back squats On the Minute x 12 Sets: 2 Back Squats @ 65% Workout ‍"The Extra Mile" For Time: 400 Meter Run ‍ 4 Rounds For Time: 5 Dumbbell Front Squats (50/35)'s 5 Strict Pull-ups ‍ 400 Meter Run ‍ 3

Monday PVF: Strength Circuit

Workout Bench Press Sets 1-4 Build to 90% Set 5- Max Repetitions Bench Press @ 90% * To Technical Failure Strength circuit 35:20 3 sets 2 laps GO HEAVY KB swings/hang DB snatches DB single arm bench r

Monday PVX: saucy little bunny

Workout Bench Press Sets 1-4 Build to 90% Set 5- Max Repetitions Bench Press @ 90% * To Technical Failure ‍ "Saucy Little Bunny" 3 Rounds For Time: 30 Hand Release Push-ups 30/24 Calories 30 Kettlebel

1 Comment


John Fadel
John Fadel
Jul 29, 2023

DL 22 @ 255#

Cleans 16 @ 155#

OH 11 @ 135

Like
bottom of page