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Friday March 6th WOD

Challenge:

Sit ups for pups

Tabata : 8 rds 20sec work, 10 sec rest (any variation of sit up is allowed, ab mat sit ups, crunches, leg lifts, oblique crunches etc.)

Push Up Challenge:

Try to increase your unbroken push ups from yesterday.


Strength:

1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch *Don't Go Any Higher Than 75% Of 1RM Snatch.


Conditioning:

5 Min AMRAP 6 Hang Power Snatch (115/75)(95/65) 6 Burpees

Rest 2 Min


AMRAP 5 MIN 5 Deadlifts (225/155) (185/135) 5 HSPU

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Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups

Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans

Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching

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