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Thursday Oct 5th WOD


Strength:

Barbell Rows 3x10

Tricep Work 3x10

Press 5x5 (start around 65%)

Conditioning:

"How fast can you go?"

10min Amrap

3,6,9,12,15,18.......

Slam Ball Wall Balls

Push Press (95/65)

Burpee Plank Jacks (Star Jumps) (wtf are they ur asking? haha)


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Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

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