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
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups
OPEN WOD 12.3 MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN - inc
Skill Tabata Dying Bugs Sally Up (65/95) WOD 3 Rounds 2 mins Power Cleans (75/115) 1 min Floor Wipers w/ Bar 2 mins Plate Thrusters (25/45) 1 min Floor Wipers with Plate