Skill will be on Thursday this week
Barbell Warm Up: Use empty barbell and can increase weight lightly for next 2 rds 3 rds 3 Stiff Leg deadlifts 3 hang Clean pulls 3 hang muscle Clean 3 hang power Clean 3 hang squat clean
3 Push Press
"Biscuts and Gravy"
Cory's Athlete of the Month Workout!!!
Conditioning
-25 minute AMRAP Partner WOD
-200 meter run (together)
-10 HSPU
-20 clean and jerk (95/65)
-30 medicine ball sit up toss
-40 slam balls
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans
Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching