Strength: Press
Warm up: 3reps at 55 and 65%
Working sets: 4 x 3 reps @ 80-85%
Super Set: DB Bench Lat Pull over 4x8
Conditioning: Happy Birthday Lauren WOD!
20 min AMRAP
10 Push Jerks (125/85)(115/75)
27 Weighted Sit ups (45/25)
31 DB Alt Snatches (45/25)
9 Box Jump Overs
1 Squat Clean (125/85)(115/75)
Strength: 10 min AMRAP 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 2 OHS Conditioning: 4 rounds 50 Dubs/100 Singles 20 Alt DB Snatches (50/35) 10 OHS (115/75)(95/65) 5 Pull ups
HAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY! STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X6 @ 70% 1X6 @ 75% 1X6 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 CONDITIONING: FOR TIME 10 Power Cleans (11
Conditioning: Partner WOD: 10 rounds (5 each, partner switch after full round): 10 HSPU/ kneel and Press 10 toes to bars/Knee to chest — Then 8 rounds (4 each, partner switch after full round): 200m r