StephanieDec 21, 20221 min readThursday Dec 22nd WODStrength: Bench Press 4x6 @ 80%Super Set: 3x12Bicep CurlsTricep ExtConditioning: 12 MINUTE EMOMMinute 1: 15 Push-upsMinute 2: 10 Pull-upsMinute 3: 15 Weighted Sit-ups (45/25)Minute 4: 20 Slam Balls
Strength: Bench Press 4x6 @ 80%Super Set: 3x12Bicep CurlsTricep ExtConditioning: 12 MINUTE EMOMMinute 1: 15 Push-upsMinute 2: 10 Pull-upsMinute 3: 15 Weighted Sit-ups (45/25)Minute 4: 20 Slam Balls
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