TRUMP VS HILLARY WOD
THE BOX VOTED.......TRUMP FOR THE WIN!!!!!!
"MR.DONALD TRUMP"
Partner WOD: 45 reps of each movement: 45min cap
45 Med ball sit ups (25/16) 45 Ring Rows
45 Dumb bell press(35/20) 45 Ohs (95/65) 45 Neutral grip Deadlift (95/65) 45 Air squats 45 Lunges (25/10) 45 Dubs
45 Toes 2 Bar 45 Run 800m 45 U push up 45 Med ball cleans 45 Push press (95/65)
Strength: 12MIN EMOM 1 Deadlift 1 Hang Power Cleans 1 Hang Squat Clen 3 Push Press (INCREASE WEIGHT EACH ROUND) Conditioning: 4 rds 200m Run 12 Push Press (135/95)(125/85) 10 Back Squats 8 Toes 2 Bar
Strength: Bench Press 1. DB Single Arm Bench Press 4x 6ea arm 2. BB Bent Over Rows 4x6 Superset: -Waiter Curls (only 1 heavy DB) 3x8-10 VIDEO -Tricep Dips (use box/bench/rings/machine) 3x5-8 VIDE Cond
Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean