top of page
Search

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










58 views0 comments

Recent Posts

See All

Skill Shoulder Press 4x6@70-75%1RM WOD 8 min :30/:30's (4 Rds) 1) Box Jumps 2) Burpees Rest 2 mins 7 min AMRAP 6 Toes to Bar 6 Thrusters (55/75) 18 Double Unders TRY TO BLAST THRU THE THRUSTERS!

Happy early bday to MARY June 8, 1992 age 31 (goin on 29).again Skill 3 Rounds of 5's Flutters/Verts/Horizontals Crunch w/ Twists Hollow Rocks Then, Snatch Balance 4x6 40-50% 1RM Snatch WOD 2 Rounds o

Skill Sumo Dead Lifts 4x6 @ 70-75% 1RM WOD 5 Rounds of: 11 Power Snatches (65/95) 5 DB Devil Dogs (35/53) 11 DB Lunges (35/53) 5 Pull ups (1 Strict)

bottom of page