Thursday April 22nd WOD
Strength: Bench Press 5x2 @ 90%
Bicep Curls 3x 12
Tricep Ext 3x 12
Conditioning:
50-40-30-20-10
Dubs
Slam Balls
Sit ups
If you do not have double unders you will do
100-80-60-40-20 Single Jump ropes
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See AllStrength: 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)
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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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Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
430
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