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Thursday March 18th WOD

Warm up: 2 Rds

Arm circles x 10

Single Arm Circle x 10 per arm

Push ups x 10

Hollow Body Rocks x 10

Empty Bar Hang clean Shrugs x 5

Empty Bar Hang Clean High Pull x 5


Strength:

Bench Press 4x8 @ 75%

DB Alt Bicep Curls 3x12

Tricep Ext 3x12


Conditioning: 10min amrap

3 Hang Clean (135/95)

3 T2B

6 Hang Clean

6 T2B

9 Hang Clean

9 Toes-to-Bars

12 Hang Clean

12 T2B

15 Hang Cleans

15 T2B

18 Hang Clean

18 T2B.......



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Strength: Push Press 1x3 @ 55%, 1x3 @ 65% 5x3: 75%, 85%, 90%, 80%, 70% Super Set: Strict Pull ups 5x 3 Conditioning: 15 min Amrap 20 kbs (70/55)(55/35) 15 HSPU 10 hang power clean (135/95)(125/85)

Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups