Wednesday April 24th WOD
Core:
Tabata:
Pallof Press (8rds , 4rds each side)
Hollow Body Rocks (8 rds, 20sec on, 10 sec off)
Conditioning:
40-30-20-10
Pull Ups
Power Clean (135/85) (115/75)
Push Press
Med Ball Sit ups (Use 15lb Slam Ball)
Strength: Find a 1RM Clean and Jerk Conditioning: 14 Minute AMRAP 40 Double Unders/ Hops over bar 16 Alternating Barbell Back Rack Lunges (115/75)(95/65) 10 Pull Ups
Happy Birthday MISTY!!!!!!!!!!! Strength: Bench Press 1x3 @ 55% 1x 3 @ 65 % 4x3 @ 80% Conditioning: 2 rds: 5 Bar Muscle ups/ Pull ups / ring row 23 Push Ups 68 Air Squats 400m RUn 15 Hang Power Clean
#1: 2 rounds of: 10 thrusters & 10 pullups #2: 2 rounds of: 10 thrusters, 10 pullups, 10 burpee over bar #3: 2 rounds of: 10 thrusters , 10 pullups, 10 burpee over bar, 10 box jumps over #4: 2 rounds