Monday Jan 9th WOD
Strength: Find 1RM Shoulder Press
Conditioning:
Part 1:
30 Push Up + Taps
30 Box Jump
30 Push Up + Taps
30 Box Jump
Rest 2 Minutes
Part 2:
24 Power Snatch (115/75)(95/65)
20 Box Jump
24 Power Snatch
20 Box Jump
Strength: Find 1RM Shoulder Press
Conditioning:
Part 1:
30 Push Up + Taps
30 Box Jump
30 Push Up + Taps
30 Box Jump
Rest 2 Minutes
Part 2:
24 Power Snatch (115/75)(95/65)
20 Box Jump
24 Power Snatch
20 Box Jump
Partner WOD : One partner working at a time except for the synchronized DB snatches: 100/80 cal row 10 Thrusters (135/95)(125/85) 25 Synchro DB snatches (50/35) 100/80 cal row 50 HSPUS/Kneel and Press
Warm up: 2 Rounds 10 Dead Bugs 10 Elbow Plank Leg Lifts, R+L 10 Stripper Squats 30 Seconds of Samson Lunge, R+L 10 Glute Bridges 10 Empty Bar Stiff Leg DL's STRENGTH: Back Squat 8 @ 65% 8 @ 70% 6 @ 80
HAPPY BIRTHDAY COACH BRI! HOPE YOU HAVE A WONDERFUL DAY AND EVERYONE ENJOYS YOUR BIRTHDAY WOD! STRENGTH: Shoulder Press 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% -THEN- Single Arm Dumbell Row 3x10 per arm Condi