Warm up: 2 Rounds
10 Dead Bugs
10 Elbow Plank Leg Lifts, R+L
10 Stripper Squats
30 Seconds of Samson Lunge, R+L
10 Glute Bridges
10 Empty Bar Stiff Leg DL's
STRENGTH: Back Squat
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%
Conditioning: 16min EMOM
3 Heavy Deadlift (245/155)(185/135)
6 Push Ups
9 KBS (70/55)(55/35)
Strength: Shoulder Press 1x4 @ 65% 1x4 @ 70 % 1x4 @ 75% 1x4 @ 80% 1x4 @ 85% Conditioning: 15 min AMRAP 5 Push Press (125/85)(115/75) 10 Weighted Sit Up (45/25) 20 Shoulder Taps 30 Double Unders / 60 S
Partner WOD: 30 Rounds. (Partners alternate rounds ) 4 double DB box steps over (40/25) 3 Pull ups 2 wall walks 1 Heavy Clean and Jerk
Happy St. Patrick's Day WOD! Strength: 10 Min EMOM 1 Deadlift 2 Hang Squat Cleans 1 Hang Power Clean 1 Push Jerk Conditioning: "Luck of The Irish" 5 Rounds for TIME: 17 KBS (55/35) 17 Strict Knee to C