Strength: Bench Press
1x5 @ 70 %
1x5 @ 80 %
1x3 @ 85 %
1x2 @ 90 %
1x1 @ 100 %
1x5 @ 70 %
Bicep Curls 3x10
Tricep Ext 3x10
Conditioning: 12min AMRAP
200 M Run
5 Devil Press (45/25)
10 Combo lunges (115/75)(95/65)
One Combo Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat
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
Strength: Back Squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Conditioning: 8 rounds 4 Toes to Bar 8 Deadlifts (185/155)(165/135) 16 Alternating DB lunges (45/25)(40/20)