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Thursday Sept 14th WOD


Strength:

Triple set (3x10)

Tricep Extensions

Rear Delt Flys

DB Rows

Bench PRess (95%)

1x5 @ 70%

1x5 @ 80%

1x3 @ 85 %

1x2 @ 90%

1x1 @ 100%

Press: (95%)

1x5 65%

1x5 @ 75%

1x5 @ 80

1x5 @ 85

Conditioning:

10min AMRAP

2/20 4/30 6/40 8/60 10/70.......

Hang Power Snatch (135/95) (115/75) (95/65)

Dubs

**So you will do 2 Hang Power Snatches and 20 dubs, moving up the ladder by 2'son Snatches and 10's on DUBS


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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)