Friday Jan 15th WOD
Strength:
10 Min EMOM
1 Pausing Overhead Squat
*Pause 10 Seconds in Bottom*
Conditioning:
60 Deadlifts(135/85)(95/65) 60 Air Squats 60 Push Ups 30 Power Cleans 30 Front Squats 30 Shoulder to Overhead
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See AllStrength: Overhead squat 5-5-5 Snatch balance 3-3-3 Conditioning: 12 Min Amrap 2-4-6-8-10-12-14-16-18…….. Thruster 95/65 KBS Push Ups
380
warm up: Arm circles x 10 Single Arm Circle x 10 Seal Claps x 10 Seal Claps palms down x 10 Alt shoulder rotations x 10 90 Degree Pull out x 10 Standing Scap Retracions x 10 Dislocates x 10 Strength:
440
Conditioning: 25 minute cap 100 deadlifts (225/155) 80 Pull Ups 60 hang power cleans (165/105)(155/95)(135/85) 40 DB Alt Snatches (50/35) 20 Burpees AMRAP HSPU in remaining time
550