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!
Happy 42nd bday Jon Kasitz (J Legz) 10/18/79 Age 42 Skill 30 Sit ups w/plate and press (15/25) Back Squat Thrusters 4x6 @60%1RM Bday WOD: 42 Situps 42 Jumping Lunges 42 Dying Bugs 42 Power Cleans (75/
Runners warm up 4 min Ab warm up WOD 4 Rounds of- 10 Hammer Curl to Presses (R) * 10 Bent Over Rows (55/75) * 10 Hammer Curls to Presses (L) * 10 Pendlay Rows (55-75) * *=5 Air Squats Rest 3 mins then
75 HARD - any Takers? Check it out! A few of us are makin a major Commitment!! WOD 500 PUSH UPS!!! Just Kiddin!!! R WOD 6 Rounds of 9 Thrusters (65/95) 9 Pull ups (1 strict each Round) 9 GHD’s 6 Devil