HAPPY BELATED BDAY WOD GINA KRAMER:
STRENGTH: 10MIN EMOM
1 POWER CLEAN
1 HANG POWER CLEAN
3 PUSH PRESS
CONDITIONING: 15MIN AMRAP
5 HANG POWER CLEANS (135/95)
5 BOX JUMP OVERS (24/20)
4 AMERICAN KETTLE BELL SWING (70/55)(55/35)
9 WEIGHTED SIT UPS (45/25)
For Time: Paether Wod. Split reps evenly 400m Run together 50 Shoulder Presses/HSPU/Kneel & Press 50 Push Presses. ( 115/75)(95/65) 50 Push Jerks 400m Run together 50 Back Squats 50 Front Squats 50 Pu
STRENGTH: FIND A HEAVY SQUAT CLEAN CONDITIONING: 18 MIN AMRAP: 8 SQUAT CLEANS (115/75)(95/65) 200 M RUN 10 KETTTLE BELL SWINGS (70/55)(55/35)
Strength: Bench Press 5x5 (Increase weight each working set) Super Set: Bicep Curls: 3x12 Tricep Ext 3x12 Conditioning: 2 sets: Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minu