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May 1st WOD


Strength: Strict Press (90%)

1x10 @ 60%

1x8 @ 70%

1x8 @ 75

1x8 @ 80

2. DB Arnold PRess 3x10

DB Rear Delts 3x10

DB Bicep Curls 3x10 (each arm)

Conditioning:

"Welcome Back Mandy"

12 min Amrap

5 Thrusters (115/75) (95/65)

5 KBS (70/55)

5 Hang Cleans

40 Dubs (40 penguins)


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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups