Wednesday Jan 5th WOD
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
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
Conditioning: Partner WOD: 6 Rounds For Time 24 Air Squats 24 HSPU 24 Toes to Bar 400 meter Run Split Reps evenly except for the run
Strength: Find a 1RM Clean and Jerk Conditioning: 14 Minute AMRAP 40 Double Unders/ Hops over bar 16 Alternating Barbell Back Rack Lunges (115/75)(95/65) 10 Pull Ups
Happy Birthday MISTY!!!!!!!!!!! Strength: Bench Press 1x3 @ 55% 1x 3 @ 65 % 4x3 @ 80% Conditioning: 2 rds: 5 Bar Muscle ups/ Pull ups / ring row 23 Push Ups 68 Air Squats 400m RUn 15 Hang Power Clean