Wednesday April 22nd Virtual WOD
DB WOD
5 rds
22 KBS/ Air Squats for Bodyweight
22 Alt DB Snatches/ Find an Odd object to use for Body Weight
22 Plank Burpees
22 Push Press/ shoulder taps for Bodyweight
440 Total Reps
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See AllPartner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
180
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
420
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans
420
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