Monday March 30th Virtual WOD
DB WOD: (20min Cap)
6 Rds
15 DB or KB swings
8 Burpees
15 DB Push Press
8 Burpees
Bodyweight WOD:
15min Amrap
10 Air Squats
20 Sit ups
20 Hop Overs
Bodybuilding Strength WOD:
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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
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
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