Jan 31st WOD
Strength: Back Squat 90% of 1RM
1x8 @ 65%
1x6 @ 75%
1x4 @ 85%
1x4@ 90%
Be sure to warm up before starting 65%
Pull ups in BTWN Back Squats
4,4,4,3,2
9,9,8,7,6
Conditioning:
Strength: Back Squat 90% of 1RM
1x8 @ 65%
1x6 @ 75%
1x4 @ 85%
1x4@ 90%
Be sure to warm up before starting 65%
Pull ups in BTWN Back Squats
4,4,4,3,2
9,9,8,7,6
Conditioning:
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups