Skill- Dubs
Wod- "Love Potion number 9"
9 rounds (30 Min Cap)
9 Jumping Split Lunge
9 Hang Clean ( 75-55 rx) ( 95-65 rx+)
9 Burpee over Barbell
9 Front Squat
9 Air Squat
9 Shoulder to Overhead
9 Hand Release Push Up
9 Thruster
9 Oblique Twist with Wall Ball (20-14)
Strength: Shoulder Press 1x4 @ 65% 1x4 @ 70 % 1x4 @ 75% 1x4 @ 80% 1x4 @ 85% Conditioning: 15 min AMRAP 5 Push Press (125/85)(115/75) 10 Weighted Sit Up (45/25) 20 Shoulder Taps 30 Double Unders / 60 S
Partner WOD: 30 Rounds. (Partners alternate rounds ) 4 double DB box steps over (40/25) 3 Pull ups 2 wall walks 1 Heavy Clean and Jerk
Happy St. Patrick's Day WOD! Strength: 10 Min EMOM 1 Deadlift 2 Hang Squat Cleans 1 Hang Power Clean 1 Push Jerk Conditioning: "Luck of The Irish" 5 Rounds for TIME: 17 KBS (55/35) 17 Strict Knee to C