Happy B. Birthday Ky! 11/29/05 Age 15
Skills
Deadlifts 4x6 @ 70-80% 1 RM
WOD
3 Rounds of:
15 Power Cleans (75/115)
15 Push Presses (75/115)
15 Front Squats (75/115)
15 push Jerks (75/115
Then,
60 KB Swings (add up all Bday #’s)
Rowvember
5000m
it was an awesome month!
Booty/Ab camp
100 Verticalv Scissors
10 GHD’s
50 twisting knee ups
50 Alt knees to elbows
10 GHD’s
50 Bicycles
HAPPY BIRTHDAY Kari, 7/24/87, age 34 Birthday WOD - 34 Min Time cap 34 Tire Flips 34 Leg Overs 34 Sprawl Burpees 34 Jack Knives 34 Back Squats 34 Dying Bugs 34 Back loaded Lunges 34 Hollow Rocks THEN,
60-Day Challenge —-CHECK IT OUT!!! Skill 2 Rounds of 25 Bicycles/25 Crunches WOD 27 min AMRAP 5 pull Complexes (65/95) *Pendlay Row *Bent over Row *Shrug *Power Snatch 7 Hand Stand Push ups 9 Floor Be
Coming up: August 5 - Ringer Run August 1 - 60-Day Challenge July 27 - Box closed for the day SKILL Max pull up hang hold - 3x WOD 3 Rounds min 2 min station Row Alt Dumbell Snatches Bike Dumbell Cle