STRENGTH
Shoulder Press, 2-2-2
WOD
Level 1
OTM 10
- Even Minutes: Goblet Squat (35/20) x 5, Burpee x 5
- Odd Minutes: Russian Kettlebell Swing (35/20) x 10
Level 2
OTM 12
- Even Minutes: Front Squat (135+/95+) x 5, Burpee Over the Bar x 5-10
- Odd Minutes: Kettlebell Swing (70/53) x 10
Notes: Go heavier on Front Squat if possible. Take barbell from the floor to start front squats, can squat clean first rep.
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Sp:115
Fs 115, 45kb, 10-5-5-5-5-5
145x2x3
145,70,10×2, 7×4
DL: 134 KG (worked up to set of 5)
WOD: FS 155, 10 Burpees, 70 KB
Back Squats- 5×5 @ 143#
WOD- 95# , row 100 m. , 35# american x 10 (altered for shoulder)
SP:105
FS: 105
45 KB
SP: 115
WOD: FS 135, 10 Burpees, 55lb KB