Happy 56th birthday to Bill, happy 27th belated birthday to Colleen!!!
Average is 42!!! Abs/Booty mix
3 Rounds (month) of:
42 plate Front Squats (average age)
42 Plate Crunches (25/45)
42 plate (box) Step ups
Then,
79 High Knees (average year)
WOD— ZOOM LINK:
Join Zoom Meeting
https://zoom.us/j/480126912
Meeting ID: 480 126 912
10 Rounds OF:
Run 1 lap (about 160 meters 1/10 of a mile)
10 Push Ups
10 KB Swings
10 Goblet Squats
Then,
10 STRICT HAND STAND PUSH UPS (1 time)
Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8
Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups