Great 1st day of 22.2!!!!!
Group warm up: JJ's,,Push aways, Get ups, Pogos, L-swings(bar),
3 Inch worms, Hip circuit, Push Aways again, PVC
Skill
Tabata Cardio and Dubs (4 Rounds each)
WOD
6 Rounds of :30/:30's
Light Thrusters (55/75)
Ring Push Ups
Dumbell OH Walking Lunges (35/50)
Goblet Squats
*If doing the OPen on Sunday, please just do 4 Rounds and use a lighter dumbell and regular pushups.
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