Diane
For the board, Diane 21/15/9 Deadlift 225/155 HSPU If you miss the workout today you can complete it Saturday and still be eligible for the board.
PAMC 2.0.
PAMC 2.0. Back up on the weight a bit if there has been a movement that you have been struggling with and get ready for Friday when we do our Final PAMC workout for
5 Rounds not for Time
Monday Find new 5RM OHS Then The Bear Complex 5 RNFT 7x ( power clean, front squat, push press, back squat, behind neck push press). All touch and go Add weight each round, post
PAMC 2.0.
PAMC 2.0. Add weight if possible. 4 1/2 minutes per station to complete the 30 reps. Since you can break the work up however you see fit, it is expected that you pile
21/15/9
For the board. Max Pullups Then 21/15/9 Thrusters and bar over burpees (95/65)
Partner WOD
Deadlift 5×1@ 85% Partner WOD 6 rounds 30 wall ball (20/14) 30 deadlift (135/95)
PAMC 2.0.
4 1/2 minutes per station to complete the 30 reps. Since you can break the work up however you see fit, it is expected that you pile on the weight. This cycle is almost
For Time
OHS Max reps @ 8RM + 10# 100 Double Unders 90 sit-ups 80 air squats 70 push-ups 60 Pullups 50 calorie row 40 swings (2/1.5) 30 toes to bar 20 Power Clean (135/95) 10