Warm Up: 2 rds
5 KB Deadlifts
5 KBS
5 Goblet Squats
5 KB Press left arm
5 KB Press Right arm
Strength: Deadlift (take 90% of 1RM)
1) 1x10 @ 60%
1x8@ 65%
1x6@70%
1x6@75%
1x6@80%
2) Single Leg KB Deadlift 4x8
Conditioning:
"Ground Hog Day"
12min Amrap
10 Pullups
12 Hang Power Cleans 95/65
14 KBS 70/55
10 Hang Power Cleans 135/95
12 KBS
14 Pull Ups
10 KB Swings (70/55)
12 Pull UP
14 Hang Power Cleans (155/105)
HAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY! STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X6 @ 70% 1X6 @ 75% 1X6 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 CONDITIONING: FOR TIME 10 Power Cleans (11
Conditioning: Partner WOD: 10 rounds (5 each, partner switch after full round): 10 HSPU/ kneel and Press 10 toes to bars/Knee to chest — Then 8 rounds (4 each, partner switch after full round): 200m r
Strength: 12min EMOM Even: 4 Front Squats Odd: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 70% of that # Conditioning: For Time: 60 Alternating Dumbbell Lunges (50/35)(45/25) 30