HAPPY B BIRTHDAY Schwartzy 11/3/?
so we are using 47’s
warm up
12 JJS, T claps, pogos and 11 LUNGES
:30 secs Monkey jumps, :30 secs hi knees
47 Dyin bugs
47 crunch w/twist
1 min push aways
hip circuit
Skill
Dead lifts 4x6@80% 1RM
WOD
47 Ground to Overheads (65/95$
47 Toes to Bar
47 KB Swings
47 Sprawl Burpees
47 Double Unders
47 Jack Knives
* 25 min. Time Cap!!! 25 min Time Cap!!!
W H Y?
Recent Posts
See AllAbvent 25 Plate Sit-ups 50 Sit-Ups 75 Dying Bugs Skill Power Cleans 4x6@70-75% 1RM WOD 5 Rounds :30/:30's Hang Power Cleans (75/115) C2b Pull ups Deficit Zpush Ups
ABVENT 8 Rounds of 10 vertical scissors 10 Horizontal scissors 10 Heel Rocks :10 Crunch hold 10 Jack Knives :10 Crunch Hold WOD 3 Rounds of 10 Jumping Lunges 15 Back Squats (95/135) 10 Jumping Lunges
WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose