Strength: Back Squat
5x60%
5x65%
5x70%
5x70%
Happy St Pattys day!!!!!!!! Dont forget to wear your green shirt!!
Conditioning:
Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups
or
FIGHT GONE IRISH
Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) KBS (55/35) Box Jump, 20" box Push-press, 75 pounds/45
DUBS
Conditioning: 30min AMRAP 200m Run together 20 Planking Burpees 50 Kneel and Press (45/25) 400m run together 30 Push ups 60 Weighted Sit ups (45/25) 600m run together 40 Pull ups 70 Slam Balls (Split
STRENGTH: DEADLIFTS 5X5 (INCREASE WEIGHT EACH SET) CONDITIONING: 4 ROUNDS 50 WALL BALLS (20/14) 20 ALT BARBELL LUNGES (95/65)
HAPPY BELATED BDAY WOD GINA KRAMER: STRENGTH: 10MIN EMOM 1 POWER CLEAN 1 HANG POWER CLEAN 3 PUSH PRESS CONDITIONING: 15MIN AMRAP 5 HANG POWER CLEANS (135/95) 5 BOX JUMP OVERS (24/20) 4 AMERICAN KETTLE