Strength: Bench Press
1x8 @ 65 %
1x8 @70 %
1x8 @75 %
1x8 @80 %
Bicep Curls 3x12
Tricep Ext 3x12
Conditioning:
4 Rounds
Each Round is:
12 Barbell Bear Complex (135/85)(115/75)(95/65)
Rest 1 Minute Between Rounds
If you're getting more than 7 reps within a minute, try going heavier
Bear complex = Squat clean + Thruster+ Back Rack Thruster (Fast)
(Power Clean, Front Squat, Push Press, Back Squat, Press..slow)
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
Strength: 12min EMOM Even: 4 Front Squats Odd: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 70% of that # Conditioning: For Time: 60 Alternating Dumbbell Lunges (50/35)(45/25) 30