Thursday Feb 16th WOD
Bench Press:
10 @ Bar
8 @ 55%
8@ 65%
6@ 75%
4 @ 85%
4 @ 90%
Bicep Curls 3x10
Tricep Ext 3x10
Double DB Rows 3x10
Conditioning: Open WOD 14.1
10min AMRAP
30 Double unders/60 SIngles
15 Power Snatches Rx+ (95/65)(Rx open 75/55)
Bench Press:
10 @ Bar
8 @ 55%
8@ 65%
6@ 75%
4 @ 85%
4 @ 90%
Bicep Curls 3x10
Tricep Ext 3x10
Double DB Rows 3x10
Conditioning: Open WOD 14.1
10min AMRAP
30 Double unders/60 SIngles
15 Power Snatches Rx+ (95/65)(Rx open 75/55)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
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
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans