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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: Bench Press 7x3 @ 85% Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 Min AMRAP 200m RUN 20 Wall Balls (20/14) 12 Hang Power Snatch (115/75)(95/65)

Wednesday June 9th WOD

Skill: T2b technique Conditioning: Partner WOD (split reps evenly) Buy in: 100 T2b *Then, 6 rounds of 12 clean & jerks (155/105) (135/85) 12 burpee box jumps (24/20) 12 handstand pushups *Then, 6 roun