Strength: Shoulder Press
1x 10 @ 60
1 x 8 @ 70
1x 8 @ 75
1x8 @ 80
1x8 @ 60
Conditioning: 15 Min Amrap
3 HSPU
3 Power Cleans (135/95)(125/85)
6 HSPU
6 Power Cleans
9 HSP
9 Power Cleans
12 HSPU
12 Cleans
15 HSPU
15 Power cleans
etc etc........increase each by 3 reps for the 15min
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
Strength: 12min EMOM Even: 4 Front Squats Odd: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 70% of that # Conditioning: For Time: 60 Alternating Dumbbell Lunges (50/35)(45/25) 30