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)
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See AllStrength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
320
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
420
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
280
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