Last WODA workout + !!
WOD
30-20-10
Dead Lifts (135/185)
Toes to Bar
3-5 min Rest
Then,
4 areas W/ Partner
2 mins per area each THEN 1 min per each
1) Push Sled/Tire Flips
Switch
2). Sprint/Walk 1 lap
Switch
3). Dead lifts/Burpees (135/185)
Switch
4) Back Squats/10m OH Walk(135/185)
Switch
THIS IS IT: No free pass on Leg day!!!
2 mins us a long time,lower lbs if necessary, Should be able to do five on broken, if you cannot please lower the weight
Skill 1-Arm Rows 4x6 5-rep Max Power Clean WOD 1-10 Power Cleans (95/135) 10-1 Floor Bench Press (95/135) 5 Wall Balls after each set I.e. 6PC, 5BP. 5WB About 21 min CAP THIS IS IT: Increase/Decrease
HAPPY B-DAY CELEBRATIONS TO BILL 3/27/64 age 59 BETSY 3/30/66 age 57 LEGENDS!!!!!!! Skill: 58 Bicycles 58 Alt. Knees to Elbows WOD 3 Rounds 2 Wall Walks 10 HSPU's (1 strict) 9 Pull Ups (1 strict) 9 B
WOD 6 min AMRAP 8 TTB 8 Power Snatches (55/75) 2 min rest 5 min AMRAP 7 TTB 7 Power Cleans (65/95) 3 min Rest 4 min AMRAP 6 TTB 6 Ground to Overhead (75/115)