Skill
power Snatches 2x8, 2X 6, 2x4, 2x2
WOD
5 Rounds of:
12 1-arm Dumbell Thrusters (6 each)
4 TTB
4 Power Snatches (7/115)
4 Bar Over Burpees w/ strict pushup
then
20 Snatch Balances – bar only
full squat
Abs 4 rounds
1 min lowers (legs only)
1- min sides (twists)
1-min uppers (arms n legs)
cardio
Bike 21 mins
Recent Posts
See All2 Bdays. Drew 4/23/73. Age 51 Nancy 4/28/ Age ? Drew’s celebration will be Sunday or Monday Nancy’s celebration today: Skille 30 Crunches w/Twist Thrusters 4x6@75% 1RM Bday WOD 5 Rounds 5 Wall walks
Skill 1 min forearm plank 1 min 6” hold 1 min hole sit Sally up WOD 7 Rounds: 2 mins to complete 7 OH Barbell Squat (65/95) 7 Alt. Devil Dogs Rest 1 min Then, 3 mins Max Power Snatches (65/95) Xtra c
Skull 30 GHD’s 5-rep max Squat Clean WOD Dbl Tabata Bike and Row(skier) “Almost Diane” 21-15-9 Deadlifts (135/185) Hand stand Push Ups 3 min Rest 100 KB Swings (26/35) Xtra core/Abs 100 Russian Twists