Thursday March 9th WOD
Strength: Bench Press
4 @ % 65%
4 @ 75%
4 @ 80 %
4 @ 80%
4 @ 80%
Bicep curls 3x12 (each arm)
Tricep Ext 3x12
Conditioning: 12 min CAP
10 Rounds:
3 Power Snatches (95/65)(75/55)
9 Slam Balls
40 Dubs/100 Jump Ropes
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See AllStrength: 10 min AMRAP 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 2 OHS Conditioning: 4 rounds 50 Dubs/100 Singles 20 Alt DB Snatches (50/35) 10 OHS (115/75)(95/65) 5 Pull ups
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HAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY! STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X6 @ 70% 1X6 @ 75% 1X6 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 CONDITIONING: FOR TIME 10 Power Cleans (11
390
Conditioning: Partner WOD: 10 rounds (5 each, partner switch after full round): 10 HSPU/ kneel and Press 10 toes to bars/Knee to chest — Then 8 rounds (4 each, partner switch after full round): 200m r
500
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