Strength: Bench Press 4x10 @ 65%
Conditioning:
7 Rounds You will work from 0-3min....rest one minute, then repeat WOD when the clock hits 5min......etc etc
Each Round is on a 3Min Clock
200m Run
Max Bear Complex Reps (115/75) (95/65)
-Rest 1 minute between Rounds
Bear Complex is:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
To save time and go faster you may also combine the movements:
- Squat Clean Thruster
- Back Rack Thruster
Strength: 10min EMOM 1 Deadlift 2 Hang Squat Cleans 2 Push Press Conditioning: "The Cheif" 5 - 3min AMRAPS (19min total) 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats
Strength: Bench Press 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Super set Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: "Nancy'ish" 4 Rounds 400m run 15 OHS (95/65)
PARTNER WOD FIGHT GONE BAD: 6 ROUNDS IN 30MIN: 1 MIN OF HSPU/KNEEL AND PRESS 1 MIN OF PLATE TO OVERHEAD (45/25) 1 MIN OF BOX JUMPS (24/20) 1 MIN OF HANG POWER SNATCHES (95/65)(75/55) 1 MIN OF ROWING/J