September 23, 2019

HAPPY BDAYS MEDIUM MIKE AND J HUG

9/22 n 9/23defivit

skill

Tabata

Tabata

WOD

9 Power cleans

22deficit Pushups (45’s)

9 Power Cleans

23 Deficit Pushups

38(avg age) Squat Cleans

81 MOUNTAIN CLIMBERS

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Saturday, Dec. 5, 2020

WOD HOPPER- DECK OF CARDS I LL REACH IN THE “Hopper” and pick a movement that will represent a suit. 4 movements picked. if an 8 is picked we will do 8 reps of a movement from the Hopper!!!

Friday, Dec. 4, 2020

HAVE A GREAT TIME IN TENNESSEE COLLEEN! Looking forward to your return! Warm up - Abs- 50 Bicycles, 40 Crunches w/ twist, 30 Med ball Sit ups, 20 GHD’s, 10 Back Extensions SKILL - 6x 250m Rows (2 min

Thursday, Dec. 3, 2020

LET‘s KEEP IT ROCKIN’!!! skill Thrusters 4x6 @ 70% 1RM WOD “Death by“ Romanian Dead Lifts and 5 push ups 16 minutes - at 16-17 mins Max push ups Row 1000m @ 10 rest 2 mins 500m @ 10, 500m @ 5 Booty ca

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