NO 5am
6am Open Gym
9:30am class only.Â
No 4:30 Open gymÂ
Deadlift 65%x5 70%x5 75%x5 80%x5 Conditioning For time 400m run 10 squat snatches (115/75 400m run 6 squat snatches (135/85) 200m run 4 squat snatches (155/95) 200m run 2 squat snatches (165/115)Â
For Time: Paether Wod. Split reps evenly 400m Run together 50 Shoulder Presses/HSPU/Kneel & Press 50 Push Presses. ( 115/75)(95/65) 50 Push Jerks 400m Run together 50 Back Squats 50 Front Squats 50 Pu
STRENGTH: FIND A HEAVY SQUAT CLEAN CONDITIONING: 18 MIN AMRAP: 8 SQUAT CLEANS (115/75)(95/65) 200 M RUN 10 KETTTLE BELL SWINGS (70/55)(55/35)
Strength: Bench Press 5x5 (Increase weight each working set) Super Set: Bicep Curls: 3x12 Tricep Ext 3x12 Conditioning: 2 sets: Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minu