Thursday, April 11, 2024
Happy Belated birthday to Paul and Megan. Bday wid on FridY.
Skill
25 Calories on the Assault Bike
1-Arm Rows 4x6 each arm
WOD
14 mins EMOM
5 Deadlifts (135/185)
Burpees jumping up hitting a target until :50 mark. Please count Burpees.
There will be a two minute break at the 10 minute mark also.
REST 2 MINS
2 mins max TOES TO BAR (please count)
Xtra Abs/Core
3 Rounds:
Rd 1
40 Vertical Scissors
30 Hollow Rocks
Rd 2
40 Horizontal Scissors
30 Jack Knives
Rd 3
40 Bicycles
30 Crunches legs90 degrees
Then 1 min Plank hold
Recent Posts
See AllSkill 35 GHD’s/TTB Power Cleans 4x6@75-80% 1RM WOD 8 min AMRAP 8 Sumo Dead Lift High Pulls (65/95) 8 Box Step ups w/ DB (35/50) REST 2 mins 8 min AMRAP 8 Power Clean n Jerks (75/105) 8 Burpee Box Jump
A good day to practice Murph and Muscle ups. HAVE SOME FUN!!! Abs/core work - SKILL 4 min AMRAP 6 Bicycles 6 Vertical Scissors 6 Horizontal Scissors 6 Super People WOD 3 Rounds of Cindy Run 1 Lap 2 Ro
PARTNER WOD (sorta) 4 Rounds of65:95) 15 Back Squats/15 Pull Ups 20 Ring Rows/ 20 Bend Over Rows 25 cal Row/25 Cal Bike 30 Dubs/30 High Knees Note: partner 1 does all left movements, partner 2 does ri