Strength: Bench Press
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%
Bicep Curls 3x10
Tricep Ext 3x10
Conditioning: Open Wod 15.1
9min AMRAP
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
Then right into
WORKOUT 15.1a
1-rep-max clean and jerk 6-minute time cap
Conditioning: 30min AMRAP 200m Run together 20 Planking Burpees 50 Kneel and Press (45/25) 400m run together 30 Push ups 60 Weighted Sit ups (45/25) 600m run together 40 Pull ups 70 Slam Balls (Split
STRENGTH: DEADLIFTS 5X5 (INCREASE WEIGHT EACH SET) CONDITIONING: 4 ROUNDS 50 WALL BALLS (20/14) 20 ALT BARBELL LUNGES (95/65)
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