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March 15th WOD


Strength:

Back Squat

1x10@60%.

1x8@65%.

1x6@70%.

1x6@75%

1x6@80

Front Squat.

1x5@60%.

1x5@70%.

1x75%.

Conditioning:

21-15-9.

Toes to Bar

Hang Clean (115/85)


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Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)