Stephanie
- May 26, 2020
- 1 min read

Wednesday May 27th WOD

Warm Up:

3 rds

3 Stiff Leg deadlifts

3 Hang Clean pulls

3 hang muscle Clean

3 hang squat clean

3 Push Press

Conditioning

25 minute AMRAP

"Biscuts and Gravy" (Cory's Athlete of the Month Workout)

-200 Dubs/ 200 Jumping jacks/ Jump Ropes

-10 HSPU/ Deficit Push ups / Pike Push ups

-20 Hang clean and jerk

-30 Dumbell Rows

-40 Weighted Sit ups

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Strength: 10min EMOM 1 Deadlift 2 Hang Squat Cleans 2 Push Press Conditioning: "The Cheif" 5 - 3min AMRAPS (19min total) 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats

THURSDAY APRIL 25TH WOD

Strength: 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)

Wednesday April 24th WOD

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