Wishing a Happy Birthday to Cherie!!!
Strength: Back Squat 5x5 @ 65 %
Drop weight and do a set of 20
Work on Strict Pull ups/pull up negatives/progressions in between back squats
Conditioning: 12min Amrap
8 Pull ups
10 Box Jumps(24/20)
12 Overhead Barbell Alt Lunges (scale with holding a DB over head) (can lunge frontwards or backwards)
(Rx+95/65)(RX 75/55) (45-55lb DB) (25-35lb DB)
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