Oct 20th WOD
Strength:
Snatch Balance 7x3
https://www.youtube.com/watch?v=XuFaD1sAVGI
Overhead Squat 5x3
Conditioning:
12min Amrap
3 power snatches (135/95)(115/75)
6 OHS (135/95)(115/75)
9 push ups
Strength:
Snatch Balance 7x3
https://www.youtube.com/watch?v=XuFaD1sAVGI
Overhead Squat 5x3
Conditioning:
12min Amrap
3 power snatches (135/95)(115/75)
6 OHS (135/95)(115/75)
9 push ups
Conditioning: Partner WOD: 6 Rounds For Time 24 Air Squats 24 HSPU 24 Toes to Bar 400 meter Run Split Reps evenly except for the run
Strength: Find a 1RM Clean and Jerk Conditioning: 14 Minute AMRAP 40 Double Unders/ Hops over bar 16 Alternating Barbell Back Rack Lunges (115/75)(95/65) 10 Pull Ups
Happy Birthday MISTY!!!!!!!!!!! Strength: Bench Press 1x3 @ 55% 1x 3 @ 65 % 4x3 @ 80% Conditioning: 2 rds: 5 Bar Muscle ups/ Pull ups / ring row 23 Push Ups 68 Air Squats 400m RUn 15 Hang Power Clean