Friday Jan 22nd WOD
STRENGTH:
1a) Press 4x8 @ 70% (85% of 1RM) 1b) Wide Grip Pull-ups
2a) 3x10 Barbell Row 2b) 3x10 Dips
Conditioning:
12min Amrap:
12 KBS
9 Push Press (95/65)
6 T2B
STRENGTH:
1a) Press 4x8 @ 70% (85% of 1RM) 1b) Wide Grip Pull-ups
2a) 3x10 Barbell Row 2b) 3x10 Dips
Conditioning:
12min Amrap:
12 KBS
9 Push Press (95/65)
6 T2B
Partner WOD : One partner working at a time except for the synchronized DB snatches: 100/80 cal row 10 Thrusters (135/95)(125/85) 25 Synchro DB snatches (50/35) 100/80 cal row 50 HSPUS/Kneel and Press
Warm up: 2 Rounds 10 Dead Bugs 10 Elbow Plank Leg Lifts, R+L 10 Stripper Squats 30 Seconds of Samson Lunge, R+L 10 Glute Bridges 10 Empty Bar Stiff Leg DL's STRENGTH: Back Squat 8 @ 65% 8 @ 70% 6 @ 80
HAPPY BIRTHDAY COACH BRI! HOPE YOU HAVE A WONDERFUL DAY AND EVERYONE ENJOYS YOUR BIRTHDAY WOD! STRENGTH: Shoulder Press 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% -THEN- Single Arm Dumbell Row 3x10 per arm Condi