April 12th WOD
Strength:
Back Squat: Take 90% of 1RM
1x6@70
1x6@80.
1x3@90.
1x2@95.
Front Squat.
1x5@65.
1x5@75.
1x5@80
Conditioning:
10min AMRAP
12 Pull Ups.
12 Air Squats
12 Handstand Push Ups
Strength:
Back Squat: Take 90% of 1RM
1x6@70
1x6@80.
1x3@90.
1x2@95.
Front Squat.
1x5@65.
1x5@75.
1x5@80
Conditioning:
10min AMRAP
12 Pull Ups.
12 Air Squats
12 Handstand Push Ups
Strength: Find a 1RM Clean and Jerk Conditioning: 14 Minute AMRAP 40 Double Unders/ Hops over bar 16 Alternating Barbell Back Rack Lunges (115/75)(95/65) 10 Pull Ups
Happy Birthday MISTY!!!!!!!!!!! Strength: Bench Press 1x3 @ 55% 1x 3 @ 65 % 4x3 @ 80% Conditioning: 2 rds: 5 Bar Muscle ups/ Pull ups / ring row 23 Push Ups 68 Air Squats 400m RUn 15 Hang Power Clean
#1: 2 rounds of: 10 thrusters & 10 pullups #2: 2 rounds of: 10 thrusters, 10 pullups, 10 burpee over bar #3: 2 rounds of: 10 thrusters , 10 pullups, 10 burpee over bar, 10 box jumps over #4: 2 rounds