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Monday April 15


Core:

Half Turkish Get ups 3x3 each side (go as heavy as you can)

https://www.youtube.com/watch?v=6BvaqiXEw-I

Kneeling DB Press (Arms 90 degrees with Palms facing out) 3x10

Strength: Shoulder Press 4x2 Increase weight on each set (go by how you feel today when choosing weights instead of a %. The goal is to go heavier with each set.)

Conditioning:

3 Rounds: 75 Dubs 21 Toes to Bar 7 Thrusters (115/75)

DB's (50/35) (40/30)


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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups