Strength: Bench Press
5 @ 60%
3@ 70%
2 @ 80%
2@ 90%
Super Set:
Bicep Curls 3x12
Tricep Ext 3x12
Conditioning:
Every Minute on the Minute for 12 Minutes
50 Dubs or Singles
3 HEAVY Power Cleans (155/115) (135/105)
-OR- 8 Light/Moderate Power Cleans (115/75) (95/65)
STRENGTH: FIND A HEAVY SQUAT CLEAN CONDITIONING: 18 MIN AMRAP: 8 SQUAT CLEANS (115/75)(95/65) 200 M RUN 10 KETTTLE BELL SWINGS (70/55)(55/35)
Strength: Bench Press 5x5 (Increase weight each working set) Super Set: Bicep Curls: 3x12 Tricep Ext 3x12 Conditioning: 2 sets: Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minu
Conditioning: Partner WOD 800m Run (Together) (Small side street just before Anderson street) 8 Rounds of Cindy 600m Run 6 Rounds of Cindy 400m Run 4 Rounds of Cindy 200m Run 2 Rounds of Cindy YOU WIL