May 16th WOD
Strength:
1a) Shoulder Press:
1x60%
1x8%
1x6%
1x4%
1b) Pull Up Progression
Conditioning:
15min AMRAP
15 Push Press (95/65)
15 Burpees (no push up)
10 Ring Dips
Strength:
1a) Shoulder Press:
1x60%
1x8%
1x6%
1x4%
1b) Pull Up Progression
Conditioning:
15min AMRAP
15 Push Press (95/65)
15 Burpees (no push up)
10 Ring Dips
Strength: Find a 1RM Clean and Jerk Conditioning: 14 Minute AMRAP 40 Double Unders/ Hops over bar 16 Alternating Barbell Back Rack Lunges (115/75)(95/65) 10 Pull Ups
Happy Birthday MISTY!!!!!!!!!!! Strength: Bench Press 1x3 @ 55% 1x 3 @ 65 % 4x3 @ 80% Conditioning: 2 rds: 5 Bar Muscle ups/ Pull ups / ring row 23 Push Ups 68 Air Squats 400m RUn 15 Hang Power Clean
#1: 2 rounds of: 10 thrusters & 10 pullups #2: 2 rounds of: 10 thrusters, 10 pullups, 10 burpee over bar #3: 2 rounds of: 10 thrusters , 10 pullups, 10 burpee over bar, 10 box jumps over #4: 2 rounds