Wishing a very special Birthday to Coach Rebecca and MEF'er Gina Kramer!! Hope you ladies enjoy your day and lots of Tequila!
Strength: Front Squat (905)
1x8 @ 65%
1x8 @ 70
1x6 @ 80
1x6 @ 85
Conditioning: 5/5 (Cinco De mayo!)
Partner WOD
5 rds: 1 min at each station
1. Planking High 5's
2. Wall Ball Toss
3. Slam ball partner situps
3. Slam ball partner russian twist
4. Synchronized Planking Burpees
5. Rest
Strength: 12MIN EMOM 1 Deadlift 1 Hang Power Cleans 1 Hang Squat Clen 3 Push Press (INCREASE WEIGHT EACH ROUND) Conditioning: 4 rds 200m Run 12 Push Press (135/95)(125/85) 10 Back Squats 8 Toes 2 Bar
Strength: Bench Press 1. DB Single Arm Bench Press 4x 6ea arm 2. BB Bent Over Rows 4x6 Superset: -Waiter Curls (only 1 heavy DB) 3x8-10 VIDEO -Tricep Dips (use box/bench/rings/machine) 3x5-8 VIDE Cond
Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean