Partner WOD-
6 rds each-
30 DU
6 FSq
6 FR Lunge *same bar
*P1 must hold plank OR hang from bar while
P2 works on round*
Partner WOD-
6 rds each-
30 DU
6 FSq
6 FR Lunge *same bar
*P1 must hold plank OR hang from bar while
P2 works on round*
Strict Press 2-2-2-2-2
*20 sec hold after each set
------------------------------------
7 min AMRAP-
5 HSPU
7 T2B
9 SDLHP
Bench Press 4 x 8
------------------------------
A- 3 x 12 ring dip
B- 3 x 12 KB row
C- 3 x :40 KB FR carry
6 sets- 1 strict press + 1 P. Press + 1 P. Jerk
---------------------------------------------
8 rds-
4 thruster (135/95)
8 HRPU
16 jumping lunge
EMOM x 10- 1 low HCL + 1 high HCL
--------------------------------------------
21-15-9
HPSN (75/55)
Lateral bar burpee
DL 5-3-3-2-1-1
-----------------------
A- death march 3 x 10 (each leg)
B- 1 arm farmer carry 3 x 50 m
C- Plank hold 3 x :45-1:00
EMOM x 10- 1 DL + 1 CL + 1 FSq
------------------------------------------------
5 rds-
10 HPCL (115/75)
8 burpee
**Reminder- GRACE shirt orders are due THIS Tuesday!