Monday Feb 3rd WOD
Strenght: Press: (90% 0f 1rm)
1x8 @ 65
1x8 @ 70
1x8 @75
1x8 @ 80
DB Rear Delt Fly 3x10 or Tbar row..inside handles
Conditioing
15 Min AMRAP
200 meter Run
20 Push-Ups
15 Box Jump Overs (24/20 in)
20 Plank Burpees
15 Pull-Up
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See AllStrength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back
350
30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
330
Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats
330
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