StephanieFriday July 22nd WOD
Strength:
1a)Push Press 6x4 OR Stiff Leg Dead Lifts 6x8
1b) Band Pull aparts or DB Reverse Flys or Single Leg KB DL
Conditioning
50 Push ups
10 HSPU
50 Situps
10 HSPU
50 DB Lunges
10 HSPU
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See AllStrength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 63% of that # Conditioning: Every 2 Min
270
Strength: Shoulder Press 4x10 @ 65% Conditioning:3 Rounds 200 Meter Run 30 Alternating Dumbbell Power Snatch (50/35)(45/225) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds
560
Partner Wod: 6 rounds for time: 22 pull ups 18 hang power cleans (135/95)(125/85) 22 box jumps 12 Push Jerks (135/95)(125/85) 22 push ups 6 thrusters (135/95)(125/85)
570