Skill:
tabata dying bugs
good mornings 3x8
WOD:
FOR TIME:
50 thrusters (75/115)
If you put the bar down, you must do 5 burpees at that time.
For each additional downed Bar, add another burpee to the totaL. For example, 2nd break, do 6 burpees. 3rd break, 7 burpees, etc.
24 Min TIME CAP!!!
VOLUNTARY BOOTY CAMP x 12 min
alternate 1 min vertical scissors, then 1 min air squats with pause at bottom.
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)