Strength: Bench Press 4x10 (65% or 1RM)
Tricep Extensions 3x10
Conditioning:
Celebrating 2019 with Steph'sters (AKA Lungesters!!!)
21 Lungesters (Reverse Lunge Right + Reverse Lunge Left + Thruster) (95/65) (75/55)
21 Burpees
15 Lungesters 15 Burpees 9 Lungsters 9 Burpees
Welcome to the Lungester! For this movement you will have the bar in the front rack position. You will Perform a Reverse lunge on the Right leg+ Reverse Lunge Left leg + a Thruster... That = 1 rep
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans
Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching