April 19th WOD
(Strength:
Back Squat. Take 90% of 1RM
1x5@70.
1x5@80.
1x3@85.
1x2@90.
1x1@100.
(*If feeling up to it, try for a new 1RM)
Front Squat.
1x5@65.
1x4@75.
1x2 @80
Conditioning:
8min EMOM.
10 KB Swings.
3 Burpees
(Strength:
Back Squat. Take 90% of 1RM
1x5@70.
1x5@80.
1x3@85.
1x2@90.
1x1@100.
(*If feeling up to it, try for a new 1RM)
Front Squat.
1x5@65.
1x4@75.
1x2 @80
Conditioning:
8min EMOM.
10 KB Swings.
3 Burpees
Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans
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)