Skill:
5x20m Fireman’s carry (w/ KB’s2x35/50)
FRICKIN' FORTIES"
40 REPS EACH OF:
BOX JUMPS
JUMPING LUNGES
FLOOR WIPERS (55/75)
MOUNTAIN CLIMBERS
SHOULDER TO OVERHEAD (55/75)
KB GOBLET SQUATS
BURPESS
DOUBLE UNDERS
PUSH UPS
For time!
THIS IS IT: Gasser!!!! Lbs are light so please try to do the weight prescribed. Many movements, Transition is key!!! Volumizing your oxygen, heart rate blaster. Short sets with many quick breaks.
Skill 1-Arm Rows 4x6 5-rep Max Power Clean WOD 1-10 Power Cleans (95/135) 10-1 Floor Bench Press (95/135) 5 Wall Balls after each set I.e. 6PC, 5BP. 5WB About 21 min CAP THIS IS IT: Increase/Decrease
HAPPY B-DAY CELEBRATIONS TO BILL 3/27/64 age 59 BETSY 3/30/66 age 57 LEGENDS!!!!!!! Skill: 58 Bicycles 58 Alt. Knees to Elbows WOD 3 Rounds 2 Wall Walks 10 HSPU's (1 strict) 9 Pull Ups (1 strict) 9 B
WOD 6 min AMRAP 8 TTB 8 Power Snatches (55/75) 2 min rest 5 min AMRAP 7 TTB 7 Power Cleans (65/95) 3 min Rest 4 min AMRAP 6 TTB 6 Ground to Overhead (75/115)