Birthday WOD
HAPPY BDAY WOD TO LEAH
1/29/19 Age 2
WOD
22 Rounds of:(EMOM)—
2 Heavy Power Cleans (115/155)
2 Strict Pull ups
2 Burpee Box Jumps
at 22 min mark do 22 dubs (attempts count OR 222 singles
ABS
2 Rounds of
50 Bicycles
50 Alternate knees to Elbows
50 Jack knives
Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8
Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (
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