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!
Recent Posts
See AllWOD Almost “Fight Gone Bad” 6 min :30/:30’s of: Clean n Presses (or jerk)(55/75) Deficit Push ups (25/45) Rest 2 mins Then, 3 rounds of- 1:00 Sumo Dead Lift High Pull 1:00 Box Jumps (20/2 1:00 Push Pr
Skill Bent Over Rows 4x6 1-arm Rows 4x6 WOD 8 min AMRAP 4 Power Snatches (55/75)SHOULDER TOp 4 OH Walking Lunges 4 Pullups 2 min rest Then, 8 min AMRAP 6 Back squats (75/115) 6 Floor Wipers w/ Press
Thank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul