March 16th WOD
Strength:
10 min EMOM
1 Strict Press + 4 Push Press. [Focus on locking the ribcage down and creating a stable base to press off.
Conditioning:
20min AMRAP.
400m Run.
10 Ring Dips.
10 KB Swings.
Strength:
10 min EMOM
1 Strict Press + 4 Push Press. [Focus on locking the ribcage down and creating a stable base to press off.
Conditioning:
20min AMRAP.
400m Run.
10 Ring Dips.
10 KB Swings.
Partner WOD : One partner working at a time except for the synchronized DB snatches: 100/80 cal row 10 Thrusters (135/95)(125/85) 25 Synchro DB snatches (50/35) 100/80 cal row 50 HSPUS/Kneel and Press
Warm up: 2 Rounds 10 Dead Bugs 10 Elbow Plank Leg Lifts, R+L 10 Stripper Squats 30 Seconds of Samson Lunge, R+L 10 Glute Bridges 10 Empty Bar Stiff Leg DL's STRENGTH: Back Squat 8 @ 65% 8 @ 70% 6 @ 80
HAPPY BIRTHDAY COACH BRI! HOPE YOU HAVE A WONDERFUL DAY AND EVERYONE ENJOYS YOUR BIRTHDAY WOD! STRENGTH: Shoulder Press 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% -THEN- Single Arm Dumbell Row 3x10 per arm Condi