STRENGTH
EMOM 10
ODD- 14/12 CAL ROW
EVEN- 10-8-6-4-2 DB PUSH PRESS* *BUILD IN WEIGHT
CONDITIONING
"DIANE"
21-15-9
DEADLIFTS #225/155
HANDSTAND PUSH UPS
SCALE DL WEIGHT/HS TO PIKES OR HR PUSH UPS
COACH DEANNA BIRTHDAY WOD :)
POWER HOUR
WARM UP:
2 min cardio of choice
Into…
3 sets
15 anterior tibialis raises.
10/10 knee over toes split squats tempo 21x0
STRENGTH:
1. Knees over toes front squats
Warm up set 10 reps tempo 21x0
4 WORKING SETS :
1. 9 reps RPE (rate of perceived exertion) 7
2. 7 reps RPE 8
3 . 5 reps RPE 9
4. Drop back to set 1 - max reps
2. STRICT PULL UPS-
every 3:00.
5-8 reps
3. STANDING STRICT ARNOLD PRESS TOP DOWN
8/8 reps alt reps
Rest - :30 -
15 CROSSOVER SYMMETRY
HIGH PULLS.
