GOOD-BYE CONROY WOD!
Strength
Romanian Deadlift
On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.
WOD
“Run DMC” (PAIR UP)
8 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
16 Dumbbell Snatches 35/55#
WHILE PARTNER A DOES
2 ROUNDS:
10 KB PP 12/16KG
16 SINGLE ARM KB SWINGS 16/24 KG
OR:
Complete as many rounds as possible in 60 minutes of:
17 power cleans
75 squats
♀ 95 lb. ♂ 135 lb.
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward, and reload the barbell for the next round.
FIT CAMP:
THE DIRTY DOZEN
12 REPS OF EVERYTHING 12 SETS
PUSHUPS
SIT-UPS
AIR SQUATS
LUNGES
