Friday Oct 22nd WOD
Strength: 10 min EMOM
1 Snatch GRip Deadlift
2 Hang Power Snatch
2 OHS
Conditioning 15 Min AMRAP
6 Power Snatch (115/75)(95/65)(75/55)
9 Push Ups
15 Air Squats
1 min rest btwn rounds
Strength: 10 min EMOM
1 Snatch GRip Deadlift
2 Hang Power Snatch
2 OHS
Conditioning 15 Min AMRAP
6 Power Snatch (115/75)(95/65)(75/55)
9 Push Ups
15 Air Squats
1 min rest btwn rounds
Buy-in: 400m Then, 100 alternating DB snatches 50/35 lbs 100 Alt DB lunges 100 Weight Sit ups (45/25) 100 Push Press (95/65) 100 KBS (55/35) 100 Ring Row Cash- out: 400m
Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans
Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)