Strength: Front Squat (90%)
1x10 @ 65%
1x8 @ 70 %
1x8 @ 75 %
1x8 @ 80%
Conditioning:
"Dont be a Sissy"
Partner Sissy Test!
25-1 KBS (55/35)
1-25 Planking Burpees
Partner A does 25 KBS and 1 Burpee
Parnter B does 24 KBS and 2 Burpee etc etc..
Partner A does 23 KBS and 3 burpee
Parnter B does 22 KBS and 4 Burpees etc etc
Partner A has odd Numbers, Parnter B has even numbers
For Time: Paether Wod. Split reps evenly 400m Run together 50 Shoulder Presses/HSPU/Kneel & Press 50 Push Presses. ( 115/75)(95/65) 50 Push Jerks 400m Run together 50 Back Squats 50 Front Squats 50 Pu
STRENGTH: FIND A HEAVY SQUAT CLEAN CONDITIONING: 18 MIN AMRAP: 8 SQUAT CLEANS (115/75)(95/65) 200 M RUN 10 KETTTLE BELL SWINGS (70/55)(55/35)
Strength: Bench Press 5x5 (Increase weight each working set) Super Set: Bicep Curls: 3x12 Tricep Ext 3x12 Conditioning: 2 sets: Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minu