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Thursday July 11th WOD


Strength: Bench Press (take 90% of 1 RM)

10x 65%

8x 70%

6x 75%

4x 80%

SuperSet:

Tricep Ext 3x10

Bicep DB Hammer curls (3x12)

Conditioning:

Death By Power Cleans

With a continuously running clock perform 1 Power Clean the first minute, 2 Power Cleans the second minute, 3 Power Snatches the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute. If you can not complete the number of reps...take 1 min off and start back at 1 until everyone is finished.

Score total rounds and reps in the last round completed

Weight suggestions (Rx+155/105) (Rx 135/95)

(Scaled 115/75)


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For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups