StephanieJul 21, 20191 min readMonday July 22nd WODStrength: Shoulder PRess (take 90% of 1RM)1x10 @ 60 %1x10 @ 65 %1x8 @ 70 %1x8 @ 75 % Rear Delt Row or Tbar Row 3x 10 Conditioning: For Time100 Dubs75 Alt DB Snatches (50/35)50 Single arm Overhead Lunges (50/35) may switch arms as needed25 Lateral burpees over dumbbell
Strength: Shoulder PRess (take 90% of 1RM)1x10 @ 60 %1x10 @ 65 %1x8 @ 70 %1x8 @ 75 % Rear Delt Row or Tbar Row 3x 10 Conditioning: For Time100 Dubs75 Alt DB Snatches (50/35)50 Single arm Overhead Lunges (50/35) may switch arms as needed25 Lateral burpees over dumbbell
Tuesday June 6th WODStrength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
Monday June 5th WODStrength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
Saturday June 3rdPartner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups