HAPPY VALENTINE'S DAY ❤️
3x alternating
10-12 Dumbbell Incline Bench Presses
2. 10-12 Seated Wide Grip Lat Pulldowns
EMOM 8 minutes (4 rounds):
Minute 1.
12 Seated Elbow on Knee Banded Bicep Curls
Minute 2.
12 Banded Overhead Tricep Extensions for
WOD
3 Rounds for Time:
15/10 bike calories
3 Wall walks
rest 5 min
3 Rounds for Time:
15/10 row calories
8 burpee over rower
Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb
Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se
White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h
