StephanieAug 15, 20221 min readTuesday August 16th WODStrength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back SquatsBarbell weight: Take 90% of 1rm Back Squat, then use 66% of that #Conditioning: 16 Min AMRAP 21 Kettlebell Swings (70/55) (55/35) 14 Barbell Front Rack Lunges (125/85) (115/75)(95/65) 7 Pull ups
Strength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back SquatsBarbell weight: Take 90% of 1rm Back Squat, then use 66% of that #Conditioning: 16 Min AMRAP 21 Kettlebell Swings (70/55) (55/35) 14 Barbell Front Rack Lunges (125/85) (115/75)(95/65) 7 Pull ups
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