top of page
Search
  • Writer's pictureJohn Fadel

Tuesdays WOD

Warm up/Technique: With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans   

5 Split Jerks


Build to a Heavy Triple. 12min cap

Every 2min x6

- These can be squat or power cleans as well as split or push jerks. We suggest a squat clean; split jerk.

- Reps do not need to be performed touch and go. The barbell may be dropped between each clean and jerk.

- Score: Enter heaviest successful attempt.


"Hotshots"(17 Minute Cap):

5 Rounds For Time

30 Air Squats

10 Power Cleans 135 / 95 lb

7 Strict Pull-ups

200 Meter Run


Grunt work 10min

Grunt Work

[For Time]:

10-10-8-8-6-6-4-4

Single or option double DB bicep curl

30ft. Single Dumbbell Overhead Lunge*

Dumbbells: 70 / 50 lb's try to use the same DB for bicep curls and Lunge.

*Alternate Arms Each Round




88 views2 comments

Recent Posts

See All

Friday PVX: T.U.P. HERO

Workout Front Squat Heavy Set of 20 12min ‍ * Look To Beat Attempt From 7/12/24 ‍ "T.U.P." [HERO] 15-12-9-6-3: Power Cleans (135/95) Pull-ups Front Squats (135/95) Pull-ups ‍ Time Cap: 18 Minutes ‍ Ac

Thursday PVF: 50 rep sculpting

Power cleans For Total Load: 4-2-1-4-2-1 every 2 min 50 rep Sculpting -50 reps per movement 4 min per movement *more than 1min left +10reps 1 min rest 1 set each DB bench incline press 50/30 KB/DB box

Thursday PVX: Hold Still

Power cleans For Total Load: 4-2-1-4-2-1 every 2 min Workout "Hold Still" 5 Rounds For Time: 400 Meter Run 30 AbMat Sit-ups 20 Lateral Barbell Burpees 10 Hang Cleans option: Front Rack Reverse Lunges

2 Comments


Kenzie Barlow
Kenzie Barlow
Jun 27, 2023

Ended triples at 100#

WOD 75# 15:27

Like

John Fadel
John Fadel
Jun 27, 2023

135#

15:53

Like
bottom of page