Who wants to Run a little???
Remember: 1st 30 mins Sue will be working Booty/Ab core with you then we will do a WOD in the last 30 mins!!!
WOD
*
Run 1 lap
*
Run 2 laps *
Run 3 laps
*
Run 2 laps *
Run 1 lap *
* = 2 Rounds of:
3 Burpees
5 Sit ups (plate 15/25)
7 Push ups
Rowvember
8x250m (any way any how😀
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