StephanieSep 8, 20161 min readSept 9thWarm Up:3 Rounds200m Run/Row6 Strict Chin Ups8 Goblet Squats10 V-Ups Strength:1a) Front Squats 7x5 @65%1b) DB Hip Thrust 2 Weighted Lunges 4x12 each leg Conditioning:21-15-9Front SquatsKBSBurpees (no pushup
Warm Up:3 Rounds200m Run/Row6 Strict Chin Ups8 Goblet Squats10 V-Ups Strength:1a) Front Squats 7x5 @65%1b) DB Hip Thrust 2 Weighted Lunges 4x12 each leg Conditioning:21-15-9Front SquatsKBSBurpees (no pushup
Monday Dec 11th WODStrength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back
Saturday Dec 9th WOD30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
Friday Dec 8th WODStrength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats