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Thursday Feb 20th WOD

Strength:

Bench Press: Find a 1rm


Bicep Curls 3x12

Tricep 3x10

Conditioning: AMRAP 12 Min (As Far as You Can Get in 12 Min!) 20 Double Unders 1 Front Squat (115/75) (95/65) (75/55) 1 Hang Squat Clean Thruster (Cluster) 1 Push Press 20 Double Unders 2 Front Squats 2 Hang Squat Clean Thrusters 2 Push Press 20 Double Unders 3 Front Squats 3 Hang Squat Clean Thrusters 3 Push Press... • Keep adding 1 rep of each: Front Squat Hang Squat Clean Thruster (Cluster) Push Press • Completing 20 Double Unders Between each Set!



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Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets

Strength: 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)

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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