March 13th WOD
Strength: Back Squat
3 @ 60%
3@ 70%
2@ 80%
1 @ 90%
1@ 103%
Conditioning:
10 Min AMRAP
DB Burpee Box Step Up (18/20)
RX Men 35- 40lbs DBs RX Women 20-25lbs DBS
Goal is 65+ Reps
Strength: Back Squat
3 @ 60%
3@ 70%
2@ 80%
1 @ 90%
1@ 103%
Conditioning:
10 Min AMRAP
DB Burpee Box Step Up (18/20)
RX Men 35- 40lbs DBs RX Women 20-25lbs DBS
Goal is 65+ Reps
Strength: Find a 1RM Clean and Jerk Conditioning: 14 Minute AMRAP 40 Double Unders/ Hops over bar 16 Alternating Barbell Back Rack Lunges (115/75)(95/65) 10 Pull Ups
Happy Birthday MISTY!!!!!!!!!!! Strength: Bench Press 1x3 @ 55% 1x 3 @ 65 % 4x3 @ 80% Conditioning: 2 rds: 5 Bar Muscle ups/ Pull ups / ring row 23 Push Ups 68 Air Squats 400m RUn 15 Hang Power Clean
#1: 2 rounds of: 10 thrusters & 10 pullups #2: 2 rounds of: 10 thrusters, 10 pullups, 10 burpee over bar #3: 2 rounds of: 10 thrusters , 10 pullups, 10 burpee over bar, 10 box jumps over #4: 2 rounds