Sunday Funday April 5, 2020

Betsy’s Birthday WOD (March 30, age 54)

WOD

4 Rounds of:

1 min POWER CLEANS (65/95 for all)

5 Pull ups (1 strict) OR 10 1-arm Rows

1 min BENT OVER ROWS

4 HSPU’s (1 strict) OR 10 wide grip pu’s

1 min SHOULDER TO OH

3 Burpee Box Jump Overs

1 Min BACK SQUATS

54 Dying Bugs-2x/Hollow Rocks-2X


*IF YOU DONT HAVE EQUIP THEN-*

WOD —- 54 each or 3 Rounds of 18’s 54 Dumbell curls each arm

54 Dumbell Rows each arm

54 Dumbell presses each arm

54 Burpees

54 Jack Kbives

54 Hollow Rocks


*** The NUMBERS: born 3/30/66, if you add up all of those digits it = 18. 3rd month multiplied by 18 digits = 54, thus, the age and the reps,

** With the 1st scenario your total reps should be within 54 of the total of The sum of the date





51 views0 comments

Recent Posts

See All

Monday, March 1, 2021

Let’s get signed up for the CrossFit Open!!! Skill muscle up practice 10-12 mins wod avlittle mix- 10 Rds for time 3 Power Snatches (95/135$8 3 Burpees over the barb Dr. by then, 2 Rds of “Barbara Ann

Happy Birthday Mikey!! 2/28/99 age 22

WOD 2 9-min AMRAPS 10 reps on all!!! 9-min AMRAP#1 10 Power Cleans (75/115) 10 Push Jerks (75/115) 10 Bent Over Rows(75-115) 10 Dying Bugs 2 mins Rest (change lbs) 9-min AMRAP #2 10 Push ups 10 Push

© 2023 by Fitness Coach. Proudly created with Wix.com

  • White Facebook Icon
  • White Instagram Icon