StephanieNov 1st WOD
Strength: Incline Bench Press 4x8 @ 50-55%
DB PUll Over 4x10
DB Kick Back 4x 12
Conditioning:
12min EMOM
Even: 7 Push Press + 7 KBS
Odd : 7 Hang Power Cleans + 7 Burpees
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See AllConditioning: Partner WOD: 6 Rounds For Time 24 Air Squats 24 HSPU 24 Toes to Bar 400 meter Run Split Reps evenly except for the run
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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
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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
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