StephanieBring a Friend Partner Wod!
A workout everyone can do, no matter age or fitness level!
Bring a Friend Partner WOD!
30min Amrap (Split Reps evenly)
40 Ring Row
60 Push Press(45/25)(40/20)
80 W Sit-ups (45/25)
100 Air Squats
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See AllStrength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 63% of that # Conditioning: Every 2 Min
Strength: Shoulder Press 4x10 @ 65% Conditioning:3 Rounds 200 Meter Run 30 Alternating Dumbbell Power Snatch (50/35)(45/225) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds
Partner Wod: 6 rounds for time: 22 pull ups 18 hang power cleans (135/95)(125/85) 22 box jumps 12 Push Jerks (135/95)(125/85) 22 push ups 6 thrusters (135/95)(125/85)