"MAY THE FOURTH BE WITH YOU"
Happy bday George, 5/4/68 age 55
Skill
5x11 Bend Over Row (@65-70%\1RM
WOD
5 Rounds of:
Round 1
11 Power Snatches (35/45)
11 Back Squatsrrtr
Round 2: (45/55)
Round 3: (55/75)
Round 4: (65/95)
Round 5: (75/115)
Then,
55 Box Step ups w/ Plates (pinch 2x10/15)
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus