Abs/Booty
3 Rounds of
1 Min Wall Sit
1 Min Flutter Kicks
1 Min Dying Bugs
Rest 1 min
2 mins 6”hold
2 mins legovers w/ crunch n clap
2 mins Air Squats
2 mins Vertical Leaps (Max)
WOD
6 Rounds of:
5 Manmakers (heavy)
30 Mountain Climbers
30 Double Unders
5 Deficit Hand Stand Push ups
HAPPY BIRTHDAY Ralph 9/24/64 age 58 WOD Buy In, 58 Hollow Rocks Then, 3 Rounds of 19 power Cleans (65/95) 20 Floor Bench Press (65/95)w/ 6" Hold 19GHD' or Toes to Bar Cash Out: 58 Hollow Rocks THIS I
WODAPALOOZA QUALIFIER 1,000M Row (or Bike) – 15 Devils Dogs(50, 35Lb) 4 Wall Walks 30 Box Jump Overs (24”, 20“) 4 Wall Walks 60 Wall Balls (20, 14Lb, @ 10Ft) 4 Wall Walks 30 Box Jump Overs (24”, 20“)
Skill: Clean n Jerk fundamentals 4x6 Clean n Jerks WOD 3 min AMRAP 3 HS Push Ups 3 Med Ball Butterfly Sit us 3 Jumping Squats 5 min AMRAP 5 Push Presses (65/95) 5 Floor Wipers 5 Jumping Squats w/ Ba