Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Bench Press 70% of 1 RM
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (2 x 10 x 70%)
WOD:
5 min. AMRAP
Push Ups x 10
Jump Rope x 30
Rest 5 min. then complete:
5 min. AMRAP
DB Plank Rows x 5 each arm
Burpees x 10
Eva-4-4
ReplyDeleteSyad-3-3
Muini-1-3
Ana-2-3
Jean-6-4
Sam-4-3
Nick-4-4
Brian-7-4
Megan-6-4
Rob-6-3
Aaron-6-4
Terisa-5-3
Caitie-3-2
Kelly-7-9
Marcia-6-4
Efrain-7-4
Beth-5-4
Julie-6-3
Allie-6-4
Eddie-5-3
Dan-11-5
Sharon-6-5
Garret-5-3
Phil-6-4
Ann marie-6-4
Chris-5-5
Julieth-8-4
Sharon-5-4
Becky-4-3
Jeanen-4-3
Lily-7-3
Angie-6-5
Phil-7-4
Ben-6-3
Jared-7-4
Dylan-8
Allison-6-5
Ashley-5-4
Matt-5-4
Melisa-6-4
Katie-5-3
Arielle-5-4
jeremy-7-4
ReplyDeleteTom-8-4
Nancy-4-4
Erika-4-3
Sam-5-4
josh-3-
Miguel-4
andy-9-4
marshal-5-2