Wednesday April 27th WOD
Conditioning:
3 rounds:
30 Wall Balls, 20/14 lbs
30 Sumo Deadlift High-pulls (95/65)( 75/55 lbs)
30 Pull ups
30 Push Press (95/65)( 75/55 lbs)
30 Push-ups
30 T2b/Knee to chest
Split reps evenly
Conditioning:
3 rounds:
30 Wall Balls, 20/14 lbs
30 Sumo Deadlift High-pulls (95/65)( 75/55 lbs)
30 Pull ups
30 Push Press (95/65)( 75/55 lbs)
30 Push-ups
30 T2b/Knee to chest
Split reps evenly
Strength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 63% of that # Conditioning: Every 2 Min
Strength: Shoulder Press 4x10 @ 65% Conditioning:3 Rounds 200 Meter Run 30 Alternating Dumbbell Power Snatch (50/35)(45/225) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds
Partner Wod: 6 rounds for time: 22 pull ups 18 hang power cleans (135/95)(125/85) 22 box jumps 12 Push Jerks (135/95)(125/85) 22 push ups 6 thrusters (135/95)(125/85)