Strength: Back Squat (90%)
1x5@ 65
1x5 @ 70
1x5 @75
1x5 @ 80
Pull ups: Add weight to strict pull ups
OR
9,8,7,6,6 (add negatives on all reps)
4,3,3,2,2 (add negatives on all reps)
OR
Negatives Jumping pull-ups (no Bands)
Conditioning:
3rds 400 m Run 5 Front Squats @ 65% 12 T2B 12 KBS (70/55)
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