StephanieOct 22, 20181 min readMonday Oct 22nd WOD Strength: Shoulder Press 4x5(80%) DB Rear Delt Row 3x10 or Tbar Row Conditioning: 15 minute AMRAP:8 Box Jump Overs (30/24)8 Hang Power Snatch (115/75) (95/65)8 Thrusters (115/75)(95/65)
Strength: Shoulder Press 4x5(80%) DB Rear Delt Row 3x10 or Tbar Row Conditioning: 15 minute AMRAP:8 Box Jump Overs (30/24)8 Hang Power Snatch (115/75) (95/65)8 Thrusters (115/75)(95/65)
Monday Dec 11th WODStrength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back
Saturday Dec 9th WOD30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
Friday Dec 8th WODStrength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats