Happy Birthday to everyone's favorite Ninja....Danielle!! Hope you enjoy your day!!
Strength: Bench Press
1x10 @ 60%
1x10 @ 65
1x8 @ 70
1x8 @ 75
1x8 @ 65%
Bicep Curls 3x10
Tricep Ext 3x10
Conditioning:
9 rounds
9 Deadlifts (185/155)(155/135)
7 T2B/ Knee to Chest
7 DB Hang Power Cleans (50/35)(40/25)
4 Pull ups/ Ring Row
4 HSPU/ Kneel & Press
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans