StephanieThursday Dec 3rd WOD
Strength:
Bench Press 4x4 @ 80%
Barbell Bicep Curl 3x10
Tricep ext 3x10
Conditioning:
5 Rounds
8 Slam Balls
12 Box Jumps (30/24
8 Push Press (155/105)(135/95)
12 Box Jumps
RX+ Women: 135#+
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See AllStrength: Find a 1RM Clean and Jerk Conditioning: 14 Minute AMRAP 40 Double Unders/ Hops over bar 16 Alternating Barbell Back Rack Lunges (115/75)(95/65) 10 Pull Ups
620
Happy Birthday MISTY!!!!!!!!!!! Strength: Bench Press 1x3 @ 55% 1x 3 @ 65 % 4x3 @ 80% Conditioning: 2 rds: 5 Bar Muscle ups/ Pull ups / ring row 23 Push Ups 68 Air Squats 400m RUn 15 Hang Power Clean
390
#1: 2 rounds of: 10 thrusters & 10 pullups #2: 2 rounds of: 10 thrusters, 10 pullups, 10 burpee over bar #3: 2 rounds of: 10 thrusters , 10 pullups, 10 burpee over bar, 10 box jumps over #4: 2 rounds
270