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Monday July 18th WOD


Strength:

12min EMOM.:

2 Squat Cleans + 2 Hang Squat Cleans

Conditioning:

20min EMOM.

5 Pull Ups.

7 Push Ups.

9 KB swings.

(If you don't complete a round inside the minute, rest until the next minute starts)


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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)