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)
12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...
12/9: Max Bar hang 12/10: 1 min max burpees to plate 12/11: 1 Min max KBS (55/35) 12/12: Max wall sit 12/13: 1 min Max Goblet Squat Hold...
Strength: Shoulder Press 4x8 @75-80% Conditioning: 10 Min EMOM 4 Push Up + Pull Across (40/25)(35/25) 4 Barbell Power Clean & Jerk...
Comments