Warm Up:
3 rounds:
10 PVC Thrusters
10 KBS
10 PVC Push Press
200 m Run
Conditioning: PARTNER WOD. SPLIT REPS EVENLY
6 Rounds:
40 Single Arm Overhead ALT Dumbbell Lunges (50/35)(45/25)
42 Kettlebell Swings (70/55)(55/35)
12 Burpees
18 Right-Arm Dumbbell Thrusters (50/35 )(45/25)
18 Left-Arm Dumbbell Thrusters (50/35)(45/25)
6 Right-Arm DB Squat Cleans (50/35)(45/25)
6 Left-Arm DB Squat Cleans (50/35)(45/25)
Partner WOD: 30min Amrap Buy in: 4000/2000 m row Then in remaining time Amrap of: 40 Weighted Sit ups (45/25) 20 Deadlifts (225/155)(185/135) 40 Single-Arm Dumbbell Snatches (50/35)(45-25) 40 Single-A
Happy early 29th 4/20 Birthday wod to More Weight Kate!!! Strength: 10min EMOM 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 Rounds 20 Dubs 20 Wall Balls (20/14) 20
Strength: Bench Press 2x5 @ 65% 3x5 @ 70% 1x15 @50-55% Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: "Death By...Pull Ups & Deadlifts Minute 1: 1 Pull Ups/2 Ring Rows (you will double the amount of