Sept 16th WOD
Warm UP:
2 Rounds
200m Run
5 Burpees
10 Air Squats
10 kbs
Strength:
Front Squat: 7x5 @ 75%
Hip Thrust 4x20
SLDL 4x12 (each LEg)
Conditioning:
"Helen"
3 RDS
400m Run
21 KBS
12 Pull Ups
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See AllStrenth: Bench Press 3x 8 @ 75% Triple set: Bicep Curls 3 x 12 each arm Tricep Ext 3x 12 DB or BB Rows 3 x 10 Conditioning: 12 min AMRAP 10 Hang Power Snatches 115/75)(95/65) 10 Slam Balls 200 Meter R
Partner WOD: 5 Rounds (30min Cap) 22 HSPU 22 Planking Burpees 100 Dubs 22 Pull ups 22 KBS Split Reps evenly
Strength: Squat EMOM cycle is back! We will be doing this EMOM weekly for a few weeks 12min EMOM EVEN Minutes - 3 Front Squats ODD Minutes - 6 Back Squats Barbell - 60% of 3-Rep Back Squat (% will go