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)
LETS GET SIGNED UP FOR the OPEN Skill 30 Hollow Rocks Hand Stand Push ups 6x6, 1 strict each set WOD 16 mins Cap 2, 4, 6, ..12...6, 4, 2 Shoulder to Overhead (65/95) Burpees After each Round- 3x10m S
WOD 18 min :30/:30's 0 and evens Overhead Squats (55/75) Odds Wall Walks THIS IS IT: Full body heavy self-workout, please don't stop at :27 secs If can't do wall walks, use small box for feet
WOD 14 Power Cleans (55/75) 14 Box Jumps 12 Power cleans (65/95) 12 Wall Balls 10 Power Cleans (75/115) 10 Box Jumps 8 Power Cleans (95/135) 8 Wall Balls 6 Power Cleans (115/155) 6 Box Jumps