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Monday Oct 7th WOD


Strength: Shoulder Press Take 90% of 1RM

1x10@ 60%

1x8 @ 70%

1x6@ 75%

1x4 @ 80 %

DB Rear Delt Rows 3x10

Conditioning:

4 Rounds Run 200 Meters 10 Push Press (Rx+135/95) (Rx115/75) (95/65) 8 Burpee Box Jumps (24/20)


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Strength: Push Press 1x3 @ 55%, 1x3 @ 65% 5x3: 75%, 85%, 90%, 80%, 70% Super Set: Strict Pull ups 5x 3 Conditioning: 15 min Amrap 20 kbs (70/55)(55/35) 15 HSPU 10 hang power clean (135/95)(125/85)

Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups