Pre Game-
10 Min Emom
Even Minute- 12-15 Box Jump Overs
Odd Minute- 8-12 T2B (K2 Chest)
Conditioning:
Don't Drop the Baby!
2 rounds for time
50 Wall Balls (20/14)
50 Med Ball Strict Presses
50 Med Ball Cleans
50 Med Ball Sit Ups (against wall)
800 m Med Ball run
*EVERY TIME THE BABY (Med Ball) DROPS= 5 BURPEE PENALTY!
Cannot rest ball on ground only the shoulder. Only time ball can rest on hip is during sit ups
Strength: 10 min EMOM 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 3 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Deadlifts (185/155)(155/135) 10 Pull ups
STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X8@ 70% 1X8 @ 75% 1X8 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 Conditioning: 10min AMRAP 10 Planking Burpees 10 Air Squats 10 Push ups 10 Weighted Sit ups (
Conditioning: For Time Partner WOD (Split reps) 1,200m/1000m row 60 Hang Power snatches (115/75)(95/65) 60 Handstand pushups/ Kneel and Press 800m/600m row 40 Hang Power Cleans (115(95/65)75)(95/65) 4