Happy Birthday Nancy!! 4/28/?, age ?
Skill
12 OH Squats (65/95)
12 Goblet Squats (53/63/70)
24 Back Squats (max lbs clean n overtop)
WOD
2 Rounds of
24 KB Swingsers
24 Sit ups w/ plate and Press
Then,
4 Rounds of
12 Wall Balls
Then,
4 Rounds of
12 Double Unders
THIS IS IT:
working toward increasing your oxygen output !!
LETS GET SIGNED UP FOR the OPEN Skill 30 Hollow Rocks Hand Stand Push ups 6x6, 1 strict each set WOD 16 mins Cap 2, 4, 6, ..12...6, 4, 2 Shoulder to Overhead (65/95) Burpees After each Round- 3x10m S
WOD 18 min :30/:30's 0 and evens Overhead Squats (55/75) Odds Wall Walks THIS IS IT: Full body heavy self-workout, please don't stop at :27 secs If can't do wall walks, use small box for feet
WOD 14 Power Cleans (55/75) 14 Box Jumps 12 Power cleans (65/95) 12 Wall Balls 10 Power Cleans (75/115) 10 Box Jumps 8 Power Cleans (95/135) 8 Wall Balls 6 Power Cleans (115/155) 6 Box Jumps