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 AllWOD Almost “Fight Gone Bad” 6 min :30/:30’s of: Clean n Presses (or jerk)(55/75) Deficit Push ups (25/45) Rest 2 mins Then, 3 rounds of- 1:00 Sumo Dead Lift High Pull 1:00 Box Jumps (20/2 1:00 Push Pr
Skill Bent Over Rows 4x6 1-arm Rows 4x6 WOD 8 min AMRAP 4 Power Snatches (55/75)SHOULDER TOp 4 OH Walking Lunges 4 Pullups 2 min rest Then, 8 min AMRAP 6 Back squats (75/115) 6 Floor Wipers w/ Press
Thank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul