Monday Sept 9th
- Stephanie
- Sep 8, 2024
- 1 min read
HAPPY BIRTHDAY TO EVERYONES FAVORITE NINJA…..aka Danielle!!! Hope you have a great day and enjoy your bday wod!!!!
5&6 Am Classes are Open Gym today!
Warm up: 6min Amrap
25 Dubs/50 Jump Ropes
10 Squats
10 Push up
10 Ring Row
3 Bear Complex with PVC
Bear complex= 1 Power Clean+ 1 Front Squat + 1 Push Press+ 1 Back Squat + 1 Behind the neck Push Press
Strength: Shoulder Press 5 x 6 reps @ 70%
Conditioning: The Ninja
9 min AMRAP
•4 devil press (50/35)(45/25)
•7 Box jump overs
-2 min rest-
9 min AMRAP
• 4 bear complex (95/65)
• 7 burpees over bar
Bear complex= 1 Power Clean+ 1 Front Squat + 1 Push Press+ 1 Back Squat + 1 Behind the neck Push Press
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