Strength: Alternating 12 Min EMOM Even Min: 5 Front Squat (start at zero on clock) Odd Min: 7 Back Squats
Steph's Bday WOD
Conditioning: 16 min Amrap
9 Pull ups
26 Weighted sit ups (45/25)
4 Clean & Lurks (115/75)(95/65)
3 Box Jump Overs (30/24)
Clean & Lurk = (1 Clean and Jerk+ Overhead Barbell Lunges
1 alt lunge left leg + Right Leg)
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,