StephanieNov 30, 20181 min readFriday Nov 30th WODStrength: Clean Complex 10min EMOM2 Hang Power Clean + squat Clean + Push Press *build in weight Conditioning:(20min cap)4 Rounds: 20 Wallballs (20/14) 20 Sumo Deadlift High Pulls (95/65) 20 Push Ups 20 Thrusters (95/65) 12 views0 commentsPost not marked as liked
Strength: Clean Complex 10min EMOM2 Hang Power Clean + squat Clean + Push Press *build in weight Conditioning:(20min cap)4 Rounds: 20 Wallballs (20/14) 20 Sumo Deadlift High Pulls (95/65) 20 Push Ups 20 Thrusters (95/65)
Monday March 8th WODWarm up: 2 Rounds: 5 Dislocates 10 Banded Pull downs 10 Scap Retractions 10 Hollow Body Swings 10 Shoulder Taps 5 Swimmers Strength: Shoulder Press 3x10 @ 70 % DB FLY 3 x 10 Conditioning: 4 x 3 min AM
Friday March 5th WODStrength: Overhead squat 5-5-5 Snatch balance 3-3-3 Conditioning: 12 Min Amrap 2-4-6-8-10-12-14-16-18…….. Thruster 95/65 KBS Push Ups
Thursday March 4th WODwarm up: Arm circles x 10 Single Arm Circle x 10 Seal Claps x 10 Seal Claps palms down x 10 Alt shoulder rotations x 10 90 Degree Pull out x 10 Standing Scap Retracions x 10 Dislocates x 10 Strength: