HAPPY HALLOWEEN!! Make sure you wear a good HALLOWEEN COSTUME.
a couple of Wawa gift cards on the line.
Congratulations to Dave Long Sr for winning the Spartan Race at Citizen’s Bank yesterday, becoming the number one 55+ stadium Spartan racer in the US!
Warm Up:
30 High Knees
Michael Phelps
Reverse wrist stretc
4 min AMRAP
4 push aways
4 Monkeys
4 Sit ups
then,
3 Wall Walks
PARTNER
WOD:
4 Rounds of:
25 Power Cleans (65/95)
*Partner - Plank Hold
25 Kettlebell Swings (35:50)
*partner - Goblet Hole Sit (26/35)
25 Wall Balls (14/20)
*Partner - 6” hold
25 Push Press (65/95)
Partner - Hollow Rock hold
*** work 5 Reps at a time, partner does the hold for all 5 reps!!! If hold breaks, the reps stop. 1 works movement while partner does the hold. Switch. Switch. Switch,
Recent Posts
See AllWORKOUT 3 from Age Qualifiers For time: 3 rounds: 10 handstand push-ups 20 toes-to-bars 2 rounds: 10 strict handstand push-ups 5 rope climbs, 15 feet 1 round: 10 chest-to-wall handstand push-ups 20 mu
Todays workout is #1 of the Age Qualifier!!! Skill Thrusters 3x8 WOD 4 Rounds of 1 min Power Snatches (65/95) 1 min Row (cals) 1 min Dble dumbell box Step-ups (2x35/50) 1 min Rest Xtra core/abs 3 Roun
Happy bday to coach Tyler, 34 years young - NEXT YEAR HE WILL B A MASTER ATHLETE!!! Quarterfinals/ageQualifiers - TUNE IN 3:00pm Skill 30 GHD’s Assault Bike 12/10 cals max effort with 2 mins rest 4x.