Monday April 19th WOD
Strength: Shoulder Press 5x 2 @ 90%
DB Lateral Raise 3x 10
DB Rear Delt Row
Conditionging: 12min AMRAP
2-4-6-8-10.....
Wall Ball (20/14)
1-2-3-4-5-6.....
Devil Press (50/35)(40/25)
Strength: Shoulder Press 5x 2 @ 90%
DB Lateral Raise 3x 10
DB Rear Delt Row
Conditionging: 12min AMRAP
2-4-6-8-10.....
Wall Ball (20/14)
1-2-3-4-5-6.....
Devil Press (50/35)(40/25)
Conditioning: Partner WOD: 6 Rounds For Time 24 Air Squats 24 HSPU 24 Toes to Bar 400 meter Run Split Reps evenly except for the run
Strength: Find a 1RM Clean and Jerk Conditioning: 14 Minute AMRAP 40 Double Unders/ Hops over bar 16 Alternating Barbell Back Rack Lunges (115/75)(95/65) 10 Pull Ups
Happy Birthday MISTY!!!!!!!!!!! Strength: Bench Press 1x3 @ 55% 1x 3 @ 65 % 4x3 @ 80% Conditioning: 2 rds: 5 Bar Muscle ups/ Pull ups / ring row 23 Push Ups 68 Air Squats 400m RUn 15 Hang Power Clean