Skill : 1/2 round Ab circle
1-rep max Thruster
WOD
3 Rounds of
15 Deadlifts (155/225)
30 Lateral Bar Hops ty
45 Double Unders
Cash Out: 100 Hollow Rocks
THIS IS IT: Cardio Blaster. No rounded backs, focus on efficiency, breathing at top of the lift!!! If you need it go lighter they have slightly more unbroken speed, go ahead just make sure you’re not breaking much
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)