top of page
Search
    • Sep 23, 2021
    • 1 min read

Friday, September 24, 2021

Happy Bday Ralph!!! 9/24/84 age 57


Birthday WOD

3 Rounds of:

13 Power Cleans (75/115)

13 Push Presses (75/115)

13 L-Pullups

then,

57 Deficit Push Ups (25/45’s)

57 Mountain Climbers

57 Hollow Rocks

62 views0 comments

Recent Posts

See All

Skill 100 Double Unders or 50 attempts Bend Over Rows 4x8@70% 1RM WOD 30 OH Walking Lunges (15/25) 40 Front Squats (65/95) 50 Jumping Lunges (Air 40 Back Squats (85/95) 30 Ring/Bar Dips THIS IS IT: L

Skill Floor Bench Press 4x8@65-70% 30 GHD's WOD 3 mins to complete 8 Thrusters (65/95) 4 Burpees 8 Hand Stand Push ups 4 Burpees 8 Floor Wipers Rest till end of 3 mins Repeat 4 more x (5 total)

Skill 6 sets of 5's on Toes to Bar, try to string em. 2x30 Push ups (mix em up) WOD 3 Rounds of 25 Double Unders 20 Sit ups 10 Crossovers (attempts) Then, 6 Rounds of 7 Power Snatches (65/95) 7 (1 str

bottom of page