Tuesday Jan 22nd
Strenght: Front Squat (90% of 1rm)
1x10 @ 60
1x8 @65
1x6 @ 70
1x6 @75
Conditioning:
10 Rounds: 20min cap 14 Back Squats (95/65)(75/55) 10 Box Jump Overs(24/20)(20/18)
10 Rounds: 20min cap 14 Back Squats (95/65)(75/55) 10 Box Jump Overs(24/20)(20/18)
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