Conditioning: 30 Min Amrap
Partner WOD:
100 Dubs
50 DB snatches (50/35)(45/25)
40 Pull ups
100 Dubs
30 Push Press (115/75)(95/65)
20 KBS (70/55)(55/35)
100 DUbs
20 Slam Balls
10 HSPU
*Split Reps evenly
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See AllStrength: Bench Press 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Super set Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: "Nancy'ish" 4 Rounds 400m run 15 OHS (95/65)
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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/J
430
Strength: Back Squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Conditioning: 8 rounds 4 Toes to Bar 8 Deadlifts (185/155)(165/135) 16 Alternating DB lunges (45/25)(40/20)
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