Monday, April 13, 2020
CONGRATULATIONS TO Betsy with the best score on WOD! $10 Wawa g-card comin at ya!
we have some great scores comin in for the competition!!! Remember, you can redo any of them All the way up to the end of the three weeks. Currently we have Michael Hughes leading the first work out and Allison Delliman leading the second workout. Keep up the awesome work!
Ab/Booty workout
4 Rounds of:
10 1-leg hip extensions (R)
10 curtsy Lunge (R)
10 1-leg hip extension (L)
10 Curtsy Lunge (L)
Then,
60 TTB. or. 60 Russian Twists
WOD
21-15-9
Squat Clean n Jerks (85/115) or dumbells (35/50)
L-Hang Pullups or Strict Pullups
Reverse Grip Bent over Rows
Recent Posts
See AllWOD Almost “Fight Gone Bad” 6 min :30/:30’s of: Clean n Presses (or jerk)(55/75) Deficit Push ups (25/45) Rest 2 mins Then, 3 rounds of- 1:00 Sumo Dead Lift High Pull 1:00 Box Jumps (20/2 1:00 Push Pr
Skill Bent Over Rows 4x6 1-arm Rows 4x6 WOD 8 min AMRAP 4 Power Snatches (55/75)SHOULDER TOp 4 OH Walking Lunges 4 Pullups 2 min rest Then, 8 min AMRAP 6 Back squats (75/115) 6 Floor Wipers w/ Press
Thank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul