WOD
4 mins machines
10 Burpees
100 KB High pulls
50 Mountain Climbers
100 Dting Bugs
50 High Knees
100 Air Squats w/ plate (15/25)
50 DB Snatches
100 DB 1-arm Rows
50 KB Swings
10 Burpees
Rowvember
Row 100m *
Row 200m *
Row 300m*
Row 400m*
Row 500m* Row 600m* Row 700m
Booty Ab mix
3 Rounds of
25 Bicycles
25 Alt KTEs
25 Vert. Scissors
25 Alt KTEs
25 Horizon. Scissors
25 Alt KTEs
Skill Shoulder Press 4x6@70-75%1RM WOD 8 min :30/:30's (4 Rds) 1) Box Jumps 2) Burpees Rest 2 mins 7 min AMRAP 6 Toes to Bar 6 Thrusters (55/75) 18 Double Unders TRY TO BLAST THRU THE THRUSTERS!
Happy early bday to MARY June 8, 1992 age 31 (goin on 29).again Skill 3 Rounds of 5's Flutters/Verts/Horizontals Crunch w/ Twists Hollow Rocks Then, Snatch Balance 4x6 40-50% 1RM Snatch WOD 2 Rounds o
Skill Sumo Dead Lifts 4x6 @ 70-75% 1RM WOD 5 Rounds of: 11 Power Snatches (65/95) 5 DB Devil Dogs (35/53) 11 DB Lunges (35/53) 5 Pull ups (1 Strict)