Strength
12-10-8-6 Bench Press working up to 80% of 1RM
WOD
Partner Tag Teaming Cindy and Diane for Time:
P1: 5 Pull Ups, 10 Push Ups, 15 Squats
P2: 5 Pull Ups, 10 Push Ups, 15 Squats
P1: 21 Deadlifts (225/155), 21 HSPU
P2: 21 Deadlifts, 21 HSPU
P1: 5 Pull Ups, 10 Push Ups, 15 Squats
P2: 5 Pull Ups, 10 Push Ups, 15 Squats
P1: 15 Deadlifts, 15 HSPU
P2: 15 Deadlifts, 15 HSPU
P1: 5 Pull Ups, 10 Push Ups, 15 Squats
P2: 5 Pull Ups, 10 Push Ups, 15 Squats
P1: 9 Deadlifts, 9 HSPU
P2: 9 Deadlifts, 9 HSPU
P1: 5 Pull Ups, 10 Push Ups, 15 Squats
P2: 5 Pull Ups, 10 Push Ups, 15 Squats
***35 Min Cutoff***
ADV WOD
For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (135/95#)
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar – that is set 2. If you do not get the entire set unbroken, you must do that number again.
TEC WOD
Partner AB WOD
16 Rounds (alt) One will work, the other rest
1:00 AB
THEN
12 Rounds (alt)
:30 AB
THEN
8 Rounds (alt)
1:00 AB
*Push as hard as you can during your time since you have the rest…
