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 All2 10-min AMRAPS #1 8 Push Presses (75/115) 8 Burpees 8 TTB REST 2 mins #2 8 Devil Dogs Run 1 lap 8 Back Squats (75/115)
Come hang out tomorrow night for the last week of the Open and stay after for some food and drinks!! WOD 5 Rounds of: RUN 1 lap 10 Box...
Comentários