Warm up:2 rds x 10 reps of each
ALt Lunges
KB Swing
Goblet Squat
Leg swings left and right
Glute Bridges/Frog Pumps
Straight leg crossover x 5 each leg
Strength: Front Squat 4x8 @ 70%
Conditioning:
5 Rounds 6 Squat Cleans (135/95)(115/75) (95/65)
20 Mountain Climbers
6 Front Squats
20 Mountain Climbers
12 Alt DB lunges (50/35)(40/25)
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)