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Tuesday March 2nd WOD

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)


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Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)