StephanieFeb 2, 20201 min readMonday Feb 3rd WOD Strenght: Press: (90% 0f 1rm)1x8 @ 651x8 @ 701x8 @751x8 @ 80DB Rear Delt Fly 3x10 or Tbar row..inside handlesConditioing15 Min AMRAP 200 meter Run 20 Push-Ups 15 Box Jump Overs (24/20 in) 20 Plank Burpees 15 Pull-Up
Strenght: Press: (90% 0f 1rm)1x8 @ 651x8 @ 701x8 @751x8 @ 80DB Rear Delt Fly 3x10 or Tbar row..inside handlesConditioing15 Min AMRAP 200 meter Run 20 Push-Ups 15 Box Jump Overs (24/20 in) 20 Plank Burpees 15 Pull-Up
Monday Dec 11th WODStrength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back
Saturday Dec 9th WOD30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
Friday Dec 8th WODStrength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats