Updated: Sep 28, 2020
Strength: Press
5x4 @ 80% of 1 RM
Conditioing:
Every 2 Min for 7 Rounds (14 Min)
6 Devil Press (40/25)
8 Toes to Bar
Max Reps Air Squats
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men/Women: 8 Devil Press + 10 Toes to Bar
Score: Total Air Squat Reps ONLY
The goal is 20-25 air squats each round.
Strength: 10min EMOM 1 Power Snatch 1 Hang Power Snatch 1 High Hang Power Snatch 1 Hang Power Snatch Conditioning: 5 Rounds 20 Push Press (95/65) 14 Push Up + Pull Across 200 Meter Run
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 1x8 @ 75 1x8 @ 80 Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 12 minute AMRAP 1 Bar Muscle Up/ C2B Pull UP/Kipping Pull 2 Hang Power Snatches (135/85)(11
Conditioning: Partner WOD (Split Row, then alternate each complex, one partner working at a time. For time: 2000/1600m row buy-in, then, 30 rounds of: 5 pullups + 3 power cleans (135/95)(125/85) 10 pu