Monday, October 4, 2021

Oct 3, 2021
1 min read

HAPPY Bday Katie!! 10/4/75 age 46

(Also a 2-ur anniversary for C n L)

SKILL

46 Bicycles

46 Hollow Rocks

Deadlifts 4x8 @50% 1RM

WOD

46 Burpees

then,

10 Rounds of

4 Deadlifts (95/135)

12 Deficit push ups

EVERY MIN ON THE 2 min do 3 monkey jumps

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Monday, March 16, 20026

Warm up Bands/cross sym - 4 mins Cardio - 3 mins Abs (Rocks) - 2 mins Hang - 1 min PVC Back Squat pro WOD 16 mins EMO2M 8 Back Squats (95/135) 8 DB Snatches (w35/50) 8 Deficit Push Ups (2x25/45)

Sunday, March 15, 2026

Warm up Bike/row - 3 mins Dbl DB OH Walk -2 mins 1 min 6” hold 1 min Lunge Walk 1 min Wall Sit 1 min Bar Hang ABSTRACTOR PVC Deadlift Pro WOD 5 Rounds of 8 Deadlifts (155/225) 16 Double Unders 8 Hand

Saturday March 14,2026

Deadlifts 4x8 @50% 1RM

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