Abs//Booty
100 Curtsy Lunges (drop back lunge if not)
then,
3 rounds of
1 Min each-
Back Raises
GHD’s or Legovers
Hollow Rocks
WOD
ROUND 1
15 HSPU’s
15 Alt. Knees to Elbows
15 Plate OH Squats
25 Deficit Push Ups
25 Alt KTE
25 Plate OH Squats 25 KTE 25 OHS
35’s Tri-cep Push Ups “. “
45 Push Ups “. “
55 Knee Push UPS. “. “
ROUND 2
20’s OF EVERYTHING
***EACH PUSH UP SET GETS TOUGHER
2nd and 3rd movements stay the same!
Skill Shoulder Press 4x6@70-75%1RM WOD 8 min :30/:30's (4 Rds) 1) Box Jumps 2) Burpees Rest 2 mins 7 min AMRAP 6 Toes to Bar 6 Thrusters (55/75) 18 Double Unders TRY TO BLAST THRU THE THRUSTERS!
Happy early bday to MARY June 8, 1992 age 31 (goin on 29).again Skill 3 Rounds of 5's Flutters/Verts/Horizontals Crunch w/ Twists Hollow Rocks Then, Snatch Balance 4x6 40-50% 1RM Snatch WOD 2 Rounds o
Skill Sumo Dead Lifts 4x6 @ 70-75% 1RM WOD 5 Rounds of: 11 Power Snatches (65/95) 5 DB Devil Dogs (35/53) 11 DB Lunges (35/53) 5 Pull ups (1 Strict)