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 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