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Thursday April 19th WOD


Core: Tabata Kb/DB Farmers Carry

Strength: Olympic Lifts. ( we will be snatching on Friday)

Push Jerk 3 x 3 (Can split Jerk)

Push Press

OHS/Snatch Balance 3x3

Conditioning:

9min AMRAP 2 Push ups 2 Box Jumps 4 Push Ups 4 Pox Jumps 6 Push Ups 6 Box Jumps

8 Push ups

8 Box Jumps … Go Up by (2) reps until end of Amrap


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Strength: Push Press 1x3 @ 55%, 1x3 @ 65% 5x3: 75%, 85%, 90%, 80%, 70% Super Set: Strict Pull ups 5x 3 Conditioning: 15 min Amrap 20 kbs (70/55)(55/35) 15 HSPU 10 hang power clean (135/95)(125/85)

Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups