Strength: Incline Bench Press 4x8 @ 75%
2) DB Pull over (heavier then last week)
2a) DB Tricep Kick Back (heavier then last week)
Conditioning:
15 min AMrap:
5 Pull Ups
10 Wall Balls (20/14)
15 KB Swings (24/16)
20 Double Unders
Conditioning: Partner WOD (split reps) 60 wall balls 60 power snatches 115/75 60 Pull Ups 60 Front Squats 115/75 60 wall balls 60 box jumps over 24/20 in 60 hang clean and jerks 115/75 60 push ups 60
Happy 30th Birthday to 6am Becky! Strength:10min EMOM 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 2 OHS Conditioning:12 min Amrap 12 Box Jumps 2 HSPU 9 Hang Power Snatches (115/75)(
Happy First day of December!! Strength: Bench Press 4x10 @ 65% of 1RM Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 10min AMRAP 12 Alt DB snatches (50/35) 9 Toes To Bar 12 Slam Balls (20/15)
