IF UR IN THE CHALLENGE, please get ur pts in. Last day to sign up is Monday
WOD
8 min AMRAP
8 Front Squats (75/115)
8 Ring Dips
8 Bicycles
2 min Rest
10 min AMRAP 10 Back Squats (95/125)
10 Ring Rows
10 Alt Knees to Elbows
2 min Rest
12 min AMRAP
12 OH Squats (65/95)
12 Ring Push ups
12 Hollow Rocks
ABS
2 Rounds of the Ab circle
Cardio
500m Row
500m Bike
500m Ski erg
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