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HAPPY BDAY DAVE SR.

November 9, 1961 to 2020. Age 59


Skill

Plank max hold - 2X rest 1 Min between


WOD

2 Rounds 1st-30 reps/2nd-29 reps

Run 1 lap then 30/29 Wall Balls

30/29 KB Swings

30/29Bent over Row (55/75)

30/29Hang Power Snatches (55/75)

30/29 Back Squats (55/75)

Then, Run 2 laps to End it!!!

29.5 Time Cap

ROWVEMBER

6 mins of :30/:30 @ 5

Tabata @ 5

2 min Rest

500m @ 7


Booty/Ab Camp

3 Rounds

2 mins Bicycles

2 mins Alt. Knees to Elbows

2 mins Squat Jump Ups















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Monday, May 20, 2024

Skill 35 GHD’s/TTB Power Cleans 4x6@75-80% 1RM WOD 8 min AMRAP 8 Sumo Dead Lift High Pulls (65/95) 8 Box Step ups w/ DB (35/50) REST 2 mins 8 min AMRAP 8 Power Clean n Jerks (75/105) 8 Burpee Box Jump

Sunday, May 19, 2024

A good day to practice Murph and Muscle ups. HAVE SOME FUN!!! Abs/core work - SKILL 4 min AMRAP 6 Bicycles 6 Vertical Scissors 6 Horizontal Scissors 6 Super People WOD 3 Rounds of Cindy Run 1 Lap 2 Ro

Saturday, May 18, 2024

PARTNER WOD (sorta) 4 Rounds of65:95) 15 Back Squats/15 Pull Ups 20 Ring Rows/ 20 Bend Over Rows 25 cal Row/25 Cal Bike 30 Dubs/30 High Knees Note: partner 1 does all left movements, partner 2 does ri

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