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/JUMPING ROPE
* Partners alternate MOVEMENTS each minute
HAPPY BELATED BDAY WOD GINA KRAMER: STRENGTH: 10MIN EMOM 1 POWER CLEAN 1 HANG POWER CLEAN 3 PUSH PRESS CONDITIONING: 15MIN AMRAP 5 HANG POWER CLEANS (135/95) 5 BOX JUMP OVERS (24/20) 4 AMERICAN KETTLE
30 min partner AMRAP: Split reps evenly) 10 Deadlifts (135/95)(125/85) 10 Hang power cleans 10 Front squats 10 Push Jerks 10 Back squats *at 0:00, 10:00 and 20:00, row 600m/400 (split row as desired)
Strength: Strength: 10 min EMOM 1 Snatch Grip Deadlift 1 Hang Power Snatch 2 OHS Conditioning: 8 Sets: Each Set is the following movements done UNBROKEN: 3 Front Squat (135/95)(125/85)(115/75) 3 Thru