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)
Happy early 29th 4/20 Birthday wod to More Weight Kate!!! Strength: 10min EMOM 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 Rounds 20 Dubs 20 Wall Balls (20/14) 20
Strength: Bench Press 2x5 @ 65% 3x5 @ 70% 1x15 @50-55% Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: "Death By...Pull Ups & Deadlifts Minute 1: 1 Pull Ups/2 Ring Rows (you will double the amount of
Partner WOD: For time: Buy-in: 400m run (together) Then, 20 rounds of: ( Partners alternate full rounds) 7 HSPU/Kneel and Press 5 Hang Power Snatches (115/75)(95/65) 3 Toes to bars/Knee to Chest Then,