Feb 28th WOD
Strength: Back Squat (90%)
1x5 @ 60
1x3 @ 70
1x2 @ 80
1x2 @ 90
1x1 @ 95
2. Pull ups/Negatives
Conditioning:
2 5 Min AMRAPs
14 Overhead DB Lquats (7 Each arm) (30/20) (25/15)
30 Mountain Climbers
1 min Rest after each amrap
Strength: Back Squat (90%)
1x5 @ 60
1x3 @ 70
1x2 @ 80
1x2 @ 90
1x1 @ 95
2. Pull ups/Negatives
Conditioning:
2 5 Min AMRAPs
14 Overhead DB Lquats (7 Each arm) (30/20) (25/15)
30 Mountain Climbers
1 min Rest after each amrap
Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
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