StephanieJan 2, 20221 min readMonday Jan 3rd WODStrength: Find 1 Rep Max Shoulder PressConditioning:10 Power Clean (135/95)(125/85)(115/75)10 Push Press10 Back Squat10 Burpees9 Power Clean9 Push Press9 Back Squat9 BurpeesCONTINUE WITH 8, 7, 6, 5, 4, 3, 2, 1
Strength: Find 1 Rep Max Shoulder PressConditioning:10 Power Clean (135/95)(125/85)(115/75)10 Push Press10 Back Squat10 Burpees9 Power Clean9 Push Press9 Back Squat9 BurpeesCONTINUE WITH 8, 7, 6, 5, 4, 3, 2, 1
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