Wednesday May 9th WOD
Skill: HSPU
*Sclae with 30sec-1 min HS static Holds
*if you have HSPU work on Deficit HSPU
25min AMrap
Partner WOD
18 Burpees
18 Pull Ups
200 M Run Together
18 Push Press (115/75)
18 KBS (70/55) (55/35)
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See AllStrenth: Bench Press 3x 8 @ 75% Triple set: Bicep Curls 3 x 12 each arm Tricep Ext 3x 12 DB or BB Rows 3 x 10 Conditioning: 12 min AMRAP 10 Hang Power Snatches 115/75)(95/65) 10 Slam Balls 200 Meter R
Partner WOD: 5 Rounds (30min Cap) 22 HSPU 22 Planking Burpees 100 Dubs 22 Pull ups 22 KBS Split Reps evenly
Strength: Squat EMOM cycle is back! We will be doing this EMOM weekly for a few weeks 12min EMOM EVEN Minutes - 3 Front Squats ODD Minutes - 6 Back Squats Barbell - 60% of 3-Rep Back Squat (% will go