Every 4 min x 4 rounds
Complete in 4 minutes:
-6 Rig Bench press 70% 1RM
-10 single DB bicep curls 50/35#
-12 single arm OH lunges DB 50/35#
-20 butterfly sit-ups
*if your flying threw it with a lot of time left bump up the weight or do 2 more reps each movement.
Section 2
1 Lap
4 min to complete 50 reps of each movement.
1:00 of rest between each movement
Kneeling Landmine Press
Kb/DB Box step ups 24/20#
DB tricep extensions 60/40#
Front squats 95/65-115/75#
On the 2:30 x 5 Sets: 3 Cleans 3 Push Jerks *Start First Working Set at 60% Build From There Each Set WOD: 30min time cap For Time (with a Partner) You go I go: 6 rounds of 'Cindy' 2 rounds of 'DT' 5
On the 2:00 x 5 Sets: 3 Push Jerks *Start First Working Set at 60% Build From There Each Set Every 2min Set 1: 3 Cleans @ 40% Set 2: 3 Cleans @ 50% Set 3: 3 Cleans @ 60% Set 4: 2 Cleans @ 75% Set 5:
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio