Jan 24th WOD
Strength: Back Squats
1x8 @ 65%
1x8 @ 70%
1x6@ 80%
1x6 @ 85%
Pull ups in between Back Squats Pull ups : Max 5: 4,3,3,3,2 Pull ups: Max 10: 9,8,7,7,6
Conditioning:
4 Rds: 5 Front Squats @70-75% 10 Burpee Pull ups 25 Dubs
Strength: Back Squats
1x8 @ 65%
1x8 @ 70%
1x6@ 80%
1x6 @ 85%
Pull ups in between Back Squats Pull ups : Max 5: 4,3,3,3,2 Pull ups: Max 10: 9,8,7,7,6
Conditioning:
4 Rds: 5 Front Squats @70-75% 10 Burpee Pull ups 25 Dubs
Strength: Find a 1rm Snatch Conditioning: 6 Rounds 200 Meter Run 12 Push Press (135/95)(125/85)(115/75) 12 Weighted Sit Up (45/25)
Strength: Back Squat 1x3 @ 55%, 1x3 @ 65% 4x3% 80% Conditioning: Part 1 - 1 Round 24 Hang Squat Clean (135/95)(125/85)(115/75) 24 Burpee Over Barbell Rest 1 Minute after Part 1 Part 2 - 3 Rounds 8 Ha
Conditioning: Partner WOD: 6 Rounds For Time 24 Air Squats 24 HSPU 24 Toes to Bar 400 meter Run Split Reps evenly except for the run