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Sunday October 15, 2023

HAPPY BIRTHDAY COACH MIKE!!!! 60 years young 🥳


Bday WOD:


18-15-12-9-6

Overhead Squats (65/95 | 60+ yr old athletes: 55/75)

Lateral Bar over burpees

Dumbbell presses (35/50 | 60+ yr old: 20/35) (do total reps on both arms, i.e. 18 reps R arm and 18 reps L arm)


Then, 60 reps each of:

Flutter kicks

Alt knees to elbows

Russian twists

Toe touches (laying on back, legs up at 90 angle, touch toes with hands)

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Wednesday, June 23,

Skill 40 Jack Knives 4x6 1-Arm Rows (heavy) WOD 2X8 min EMOM W/ 2 min rest between EMOM #1 5 Thrusters (55/75) 5 Burpees 2 min rest EMOM #2 5 DB Snatches (35/50) 5 Toes to Bar

Tuesday, June 18, 2024

Skill: 3 mins Ab callouts 3 mins Muscle up practice w/ transitions and rows WOD 20 mins :30/30’s Power Snatches (65/95) Back Squats (65/95) Box step ups w/ Dumbell (35/50) Hand Stand Push ups (1 stric

Monday June 17, 2024

Skill 40 GHD’s/TTB OR 60 Jack knives 5-rep Max OH Squat WOD “The Chief” Max rounds in 3 minutes of: 3 power cleans(95/135) 6 push-ups 9 air squats *Rest 1 min. Repeat for a total of 5 cycles.

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