Happy Birthday to me!!!!
Strength: Back Squat 5x3 (add 5-10lb from last week)
Single Arm DB Row 3x10
Its my birthday and we will Deadlift if I want to!!!! ;-)
Conditioning:
4 Rounds for Time (20min total) • Every 5 Min - complete 1 Round as fast as possible • 10 Unbroken Deadlifts (225/155)(185/135) 100 Dubs or 200m Run 10 Unbroken Deadlifts • Rest remainder of 5 Min
Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups