We are still rockin because of our ucapability of working out outside. Warm days ahead but bring a long sleeve just in case!
HAPPY ANNIVERSARY SUE!!!
WOD
32 mins of :30 on/:30 off, alternate thru
1) Shoulder to Overhead (75/115)
2) KB Swings (35/53)
3) Push Ups
4) Hollow Rocks
Abvent is part of warm up
Row
2 Rounds of:
30 cals rest 2 mins
20 cals rest 2 mins
10 cals rest
Skill 4-count Deficit push ups 4x8 Strict Pull ups 4x8 WOD 6 Rounds of 12 Back loaded Lunges (55/75) 10 Back Squats (55/75) 8 Hanging Twisting Knee ups 6 KB High Pulls (35/
ABVENT 25 Flutter Kicks 50 Bicycles 75 Vertical Scissors 100 Alternate Knees to Elbows Skill 5-rep max push Jerks WOD Buy in: 25 Double Unders Then, 21*18*15*12 9*6 of: Push Presses (65/95) *8 Devil D
WOD 3 Times (Rounds) 6-min AMRAPS 6 Bent Over Rows (65/95) 6 Power Snatches (65/95) 6 Overhead Squats (65/95) 2 min Rest between AMRAPS ABVENT 1 min plank :30 secs rest 1 min 6" hold :30 secs rest 1 m