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Tuesday Sept 12th WOD


Strength: Back Squat

5x3 (5-10lbs heavier then last week.

Beginners 5x10

Pull ups

max Reps, Weighted, Negatives, progressions etc

Conditioning:

12min AMRAP

6 Box Jumps

8 Alt DB Snatches (55/35)

10 Front Squats (155/115) (135/95)


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Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)