top of page
Search

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





 
 
 

Recent Posts

See All
Monday, June 16, 2025

Warm up 2 mins bands/cross symmetry Runners warm up together Michael Phelps 6 mins Cardio Mix PVC Bend Over Rows 4x6@80% 1RM WOD Round 1...

 
 
 
Sunday, June 15, 2025

3 mins of work 1 min rest/switch 6x (3 rounds inside/3 rounds outside) Inside: 20 KB swings 15 back squats (75/115) 10 TTB/GHDs Max...

 
 
 
Saturday, June 14, 2025

16 min AMRAP 24 Double Unders 12 Deadlifts (75/115) 9 Hang Cleans 6 Shoulder to Overhead 3 wall walks

 
 
 

Commentaires


© 2022 Crossfit Elation. Crossfit Elation: Changing Lives, One WOD at a Time.

All rights reserved.

bottom of page