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?
Skill 1 rd Ab circle strict Shoulder Press (70%) WOD 18-15-12-9-6-3 Dead Lifts (135/185) KB Swings (35/53) KB Goblet Squats Monkey Jumps
Warm up jj‘s T’s pogos, lunge/reach, k n A 2 Rounds of: 5 Inch worms 10 Hip extensions 10 Push aways 10 Mountain Climbers Hips PVC Skill 1-arm row 3x8 each arm Bent Over Row 3x8 WOD Buy in: 1 min Bicy
Warm up 2 Rounds of: Runnwrs warm up - squats n Lunges :30 skips :30 air squats :30 Carioca :30 High Knee then 15 Push ups 15 Sit ups Hip Circuit WOD 2 Rounds of: 25 Back Squats (75/115) 5 man makers