StephanieMay 9, 20221 min readTuesday May 10th WODStrength: Split JerksWarm up: 1x3 @ 55%, 1x3@ 65%5x3 @ 75%, 85%, 90%, 80%, 70%Conditioning: 4 Rounds16 Front Rack Alt Lunges (115/75)(95/65)14 Toes to Bar/Strict Knee to Chest (NO SWING)12 Box Jump Over (24/20)
Strength: Split JerksWarm up: 1x3 @ 55%, 1x3@ 65%5x3 @ 75%, 85%, 90%, 80%, 70%Conditioning: 4 Rounds16 Front Rack Alt Lunges (115/75)(95/65)14 Toes to Bar/Strict Knee to Chest (NO SWING)12 Box Jump Over (24/20)
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