Warm up: Tricep Extensions/Push Downs 3x10
Banded Face Pulls 3x10
DB Row 3x10
Strength: Bench Press (90%)
1x10 @ 60 %
1x8 @ 70%
1x8 @ 80 %
Shoulder Press:
1x5 @ 60%
1x5@ 65
2x5 @ 70%
Conditioning: Its speed day!
To be completed as fast as possible!
10min Cap:
3 Rounds
40 Box Jump Overs
20 C2B Pull Ups ( scale with 10 Chest to bar or 20 Kipping Pull ups)
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans
Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching