8 min partner Amrap, one partner working at a time:
50 KBS(55/35)
40 handstand pushups
30 Pull ups
20 Push Press (95/65)( 75/55 lbs)
— rest 2 min
8 min partner Amrap, one partner working at a time:
50 KBS (55/35)
40 handstand pushups
30 Weighted Sit ups (45/25)
20 Front Squats (115/75)(95/65)
— rest 2 min
8 min partner AMReps, one partner working at a time:
50 KBS
40 Alt DB Lunges (35/25)
30 HSPU
20 Hang Power Cleans (135/95)
Strength: Shoulder Press 1x4 @ 65% 1x4 @ 70 % 1x4 @ 75% 1x4 @ 80% 1x4 @ 85% Conditioning: 15 min AMRAP 5 Push Press (125/85)(115/75) 10 Weighted Sit Up (45/25) 20 Shoulder Taps 30 Double Unders / 60 S
Partner WOD: 30 Rounds. (Partners alternate rounds ) 4 double DB box steps over (40/25) 3 Pull ups 2 wall walks 1 Heavy Clean and Jerk
Happy St. Patrick's Day WOD! Strength: 10 Min EMOM 1 Deadlift 2 Hang Squat Cleans 1 Hang Power Clean 1 Push Jerk Conditioning: "Luck of The Irish" 5 Rounds for TIME: 17 KBS (55/35) 17 Strict Knee to C