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Thursday April 28th WOD

Strength: Strict Press

Warm up: 1x3 @ 55%, 1x3 @ 65%

4 x 3 @ 80 %

Super Set: Lying DB Bench Pull overs 5x8

https://www.youtube.com/watch?v=FK4rHfWKEac


Conditioning: 21-18–15-12-9-6

HSPU/Kneel & Press

DB Front Squats (50/35)(45/25)

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Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)