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Wed May 2nd WOD


Skill: Put all those skills to use and get those Pull ups, Ring Dips or Bar Muscle ups!!!

If you can not get the skill, work on the negatives 

Conditioning:

25min Amrap Partner WOD:

200m Run Together

50 KBS

40 Burpees

30 Ab Mat Sit Ups

20 HSPU

10 DB Hang Cleans (50/35) (35/20)


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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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