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Conditioning

"Flash"

5:00 Amrap

50 Double Unders

10 Dumbbell Deadlifts (50s/35s)


-Rest 2:00 -


5:00 Amrap

50 Double Unders

10 Dumbbell Front Squats (50s/35s)


-Rest 2:00 -


5:00 Amrap

50 Double Unders

10 Dumbbell Squat Clean Thruster (50s/35s)


Strength

Front Pause Squat @ %60

#1: 5 reps

#2: 5 reps

#3: 5 reps

#4: 5 reps

#5: 5 reps


13 views

Strength

Bench Press

- 5 sets x 5 reps @ 77.5% 1RM Bench Press

* Complete a set every 2 minute for 10 minutes *


Deadlift

- 5 sets x 5 reps @ 77.5% 1RM Back Squat

* Complete a set every 2 minutes for 10 minutes *


Conditioning

"The Joker"

Partner WOD

800m Run (Together)

100 Kettlebell Swings (70/53) (split as needed)

600m Run (together)

75 Kettlebell Swings (70/53) (split as needed)

400m Run (together)

50 Kettlebell Swings (70/53) (split as needed)

800m Run (together)


21 views

Conditioning

"Superman"

5 sets

20 sit ups

3 Clean and Jerks (155/105)

15/12 Calorie Assault Bike or 21/16 Calorie Row

3 Clean and Jerks (155/105)

-Rest 1 min between sets


Accessory

***Mobility Challenge***

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead Hang


21 views

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