SKILL/AB/BOOTY CAMP
12 min EMOM 30 on/ 30 off (2 rounds of each)
*band walks
*horizontal scissor kicks on box (legs off edge)
*banded clamshells *banded hip extensions (see handout)
*bird dog(5 on one side, then 5 on other)
*air squat 5 sec down/5 second up
Bird dog:
OPEN WOD 13.2
10 min AMRAP
5 Shoulder to Overhead (75/115/55/95))
10 deadlifts
15 box jumps (20”)
HAPPY BIRTHDAY Ralph 9/24/64 age 58 WOD Buy In, 58 Hollow Rocks Then, 3 Rounds of 19 power Cleans (65/95) 20 Floor Bench Press (65/95)w/ 6" Hold 19GHD' or Toes to Bar Cash Out: 58 Hollow Rocks THIS I
WODAPALOOZA QUALIFIER 1,000M Row (or Bike) – 15 Devils Dogs(50, 35Lb) 4 Wall Walks 30 Box Jump Overs (24”, 20“) 4 Wall Walks 60 Wall Balls (20, 14Lb, @ 10Ft) 4 Wall Walks 30 Box Jump Overs (24”, 20“)
Skill: Clean n Jerk fundamentals 4x6 Clean n Jerks WOD 3 min AMRAP 3 HS Push Ups 3 Med Ball Butterfly Sit us 3 Jumping Squats 5 min AMRAP 5 Push Presses (65/95) 5 Floor Wipers 5 Jumping Squats w/ Ba