Wednesday, April 25, 2018

Wednesday, April 25, 2018

3 reps every 2:00 x 6 sets, building to a 3RM

Seated Strict Shoulder Press (seated on a bench without back support, pressing bar overhead)


Conditioning

5 Intervals:

12/8 Cal Bike

7/arm DB Hang Clean and Jerk (18.1 standards)

20 Sit Ups

*Rest 2:00 between Intervals


PARTNER COMP WOD - 5pm

@ 0:00 - "Captain Crunch"

4 Rounds for time

20 cal Assault Bike

400m Run/100m KB Farmer's Carry (one teammate does the run, the other the carry; alternate rounds)

10 Sychro Snatches (FULL SQUAT) (95/65)

@ 20:00 - "Lucky Charms"

AMRAP in 7:00

10 Burpee Bar Muscle Ups (as a team)

10 Sychro Thrusters (95/65)

@ 35:00 - "Shredded Wheat"

40 Double Unders Each (one must perform all 40, then the other)

10 Cal Row Each

30 Wall Ball Each (one must perform all 30, then the other)

10 Cal Row Each

20 KBS Each (one must perform all 20, then the other)

10 Cal Row Each

20 KBS Each (one must perform all 20, then the other)

10 Cal Row Each

30 Wall Ball Each (one must perform all 30, then the other)

10 Cal Row Each

40 Double Unders Each (one must perform all 40, then the other)

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