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Wednesday Sept 5th WOD


Skill: 15min to Find a 1 rm squat clean or power clean

Conditioning: Partner WOD (20min cap)

200m Farmers Carry 55/35 (35/25) (one walks down..other walks back with KBS) 100 Wall balls 20/14 16 Wall Climbs 400m Run 100 Alt Dumbell Snatches 55/35 30 Burpees over planking partner 200m Farmers carry 55/35 100 Partner Wall ball sit Ups 20/14


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Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)