August 2, 2023

HAPPY BDAY PETE 8/1/84 age 39

Skill

Bench Press 3x13@60-70 % 1RM

13 Row Complexes (75/115)

Bday WOD

26 Row Complexes (Row, Shrug, Hang Power Clean) 65/95

1 min rest

Then,

3 Rounds of:

13 Front Squats (65/95)

13 Burpees

13 KB Swings (35/53)

13 Push Jerks (65/95)

Recent Posts

Warm up 5 mins band stretch Shoulder-lean away Shoulder across body Shoulders straight arms pull down Sideways Duck walk Ground...

Warm Up 5 mins cardio PVC 8 mins of Rows: Bend Over — 1-Arm. — 6-8-reps per set :30-:45 rests Pendlay — WOD —- BIG CHIPPER!!! 2...

Warm up 2 rds of: 10 JJ’s 10 T claps 10 Pogos 10 TTTTT’s 10 lateral line hops Then, 3 mins cardio 1 min hang 1 min wall sit...