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Friday the 13th WOD! (Spoooky)

Lucky 13! (Because we could all use some good luck in 2020!)


3 Rounds:

13 Reps of each movement:

Push Press (95/65)

Ab mat Sit ups

KBS

Hang Power Snatch (95/65)

Mountain Climbers

Front Rack Lunges (95/65)

Dubs

Deadlifts (115/75)

Shoulder Taps

Wall Balls

Man Makers (Just the Row part using DB's)

Planking Burpees

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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)