Strength: Back Squat (90%)
1x4 @ 75 %
3x4@ 80 %
2. Ring Rows 4x10 (palms facing down, palms facing each other. alternate)
Conditioning: 7 Rounds 10 Hang Power Clean 10 Front Rack Walking Lunges (DB Farmer walking lunges) 10 Push Press 10 Back Rack Walking Lunges (DB Front Rack ) RX Men: 95, RX + 115 RX Women: 65, RX + 75
If using Dumbells RX Men: 40-45lb ish RX + 55lbs RX Women: 25-30lb ish, RX + 35lbs
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