Monday April 25th WOD
Strength: Front Squat
Warm Up: 1x3 @ 55% & 1x 3 @ 65%
4x3 @ 80%
Super Set : Single Leg KB Dead Lifts: 5x5
Conditioning: 4 Rounds
200m Run
12 Dumbbell Shoulder Press (50/35)(45/25)
24 Kettlebell Swing (70/55)(55/35)
Strength: Front Squat
Warm Up: 1x3 @ 55% & 1x 3 @ 65%
4x3 @ 80%
Super Set : Single Leg KB Dead Lifts: 5x5
Conditioning: 4 Rounds
200m Run
12 Dumbbell Shoulder Press (50/35)(45/25)
24 Kettlebell Swing (70/55)(55/35)
Strength: 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
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)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups