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Tuesday April 19th WOD

Strength: Bench Press

Warm up: 3@ 55% % # @ 65%

1x3 @ 75%

1x3 @ 85%

1x3 @ 90%

1x3 @ 80%

1x3 @ 70%

"Super set"

Heavy DB Rows, 5x5 per arm


Conditioning: 6 rds

2 Wall Walks

10 Dumbbell Hang Squat Cleans (50/35)(45/25)

12 Dumbbell Stiff Leg Deadlifts (50/35)(45/25)

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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups