Conditioning:
Partner WOD: Partners will alternate rounds throughout the workout.
10 rounds: 5 wall balls 3 handstand push ups/ 3 Wall Walks 1 Power snatch (155/105) (135/95)(125/85)
Then, 20 rounds: 5 Slam Balls 10 push ups 15 squats
Then, 10 rounds: 5 wall balls 3 handstand push ups/ 3 Wall Walks 1 clean & jerk (205/135)(185/125)(155/115)
Conditioning: 30min AMRAP 200m Run together 20 Planking Burpees 50 Kneel and Press (45/25) 400m run together 30 Push ups 60 Weighted Sit ups (45/25) 600m run together 40 Pull ups 70 Slam Balls (Split
STRENGTH: DEADLIFTS 5X5 (INCREASE WEIGHT EACH SET) CONDITIONING: 4 ROUNDS 50 WALL BALLS (20/14) 20 ALT BARBELL LUNGES (95/65)
HAPPY BELATED BDAY WOD GINA KRAMER: STRENGTH: 10MIN EMOM 1 POWER CLEAN 1 HANG POWER CLEAN 3 PUSH PRESS CONDITIONING: 15MIN AMRAP 5 HANG POWER CLEANS (135/95) 5 BOX JUMP OVERS (24/20) 4 AMERICAN KETTLE