HAPPY BIRTHDAY BETTY. We need to get some info for a bday workout!!! Monday will be bday WOD hopefully!!.
Warm up
Runners warm up
Michael Phelps
10 Sprawl Burpees
15 Monkey Jumps
20 Air Squats
HIP CIRCUIT
push aways
PVC
WOD
“Lucky 7’s
7 Rounds
7 Power Cleans (65/95)
7 Hand Stand Push ups
7 Bent Over Rows (65/95)
7 Wall Balls
7 Push Presses (65/95)
Skill 1 rd Ab circle strict Shoulder Press (70%) WOD 18-15-12-9-6-3 Dead Lifts (135/185) KB Swings (35/53) KB Goblet Squats Monkey Jumps
Warm up jj‘s T’s pogos, lunge/reach, k n A 2 Rounds of: 5 Inch worms 10 Hip extensions 10 Push aways 10 Mountain Climbers Hips PVC Skill 1-arm row 3x8 each arm Bent Over Row 3x8 WOD Buy in: 1 min Bicy
Warm up 2 Rounds of: Runnwrs warm up - squats n Lunges :30 skips :30 air squats :30 Carioca :30 High Knee then 15 Push ups 15 Sit ups Hip Circuit WOD 2 Rounds of: 25 Back Squats (75/115) 5 man makers