1.ABS of Steel
2. Strength: Bench Press 5x5 (increase weight each working set)
Bicep Curls 3x12
Tricep Ext 3x12
Double DB Rows 3x12
3. Conditioning:
30 Pull Ups
30 KBS
30 Alternating Dumbbell Shoulder Rack Lunge (50/35)(40/25)
20 Pull Ups
20 KBS
20 Alternating Dumbbell Shoulder Rack Lunge
10 Pull Ups
10 KBS
10 Alternating Dumbbell Shoulder Rack Lunge
Strength: 10 min AMRAP 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 2 OHS Conditioning: 4 rounds 50 Dubs/100 Singles 20 Alt DB Snatches (50/35) 10 OHS (115/75)(95/65) 5 Pull ups
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