Thursday, September 3, 2020

Skill

4-Min Ab warm up

Pendlay Rows 4x6

WOD

5 Min AMRAP

5 Hang Power Snatches (55/75)

5 Bar-facing burpees

1-min rest

6 Min AMRAP

6 Power Snatches (75/115)

6 Bar Over Burpees

1-Min rest

7 Min AMRAP

7 Power Snatches (95/135)

7 Burpees



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Tuesday, Sept. 22, 2020

HAPPY BDAY medium Mike. skill Man Makers 4x6 (35/50) WOD 4 Rounds Run 2 laps or 2 Min cardio 8 Bench Press/wipers 10 Power Snatches (75/115) 12 Wall Balls 14 Bent over Rows (75/115)

Monday, Sept. 21, 2020

Skill Clean n Jerks 2x6, 2x4, 2x2 WOD 50 Air Squats ***25 55 Overhead plate Squats (15/25) ***50 60 Back Squats (85/125) ***75 * = Lateral Bar Hops (R/L=1)

Sunday, Sept 20, 2020

HAPPY BELATED BIRTHDAY TO THE “Mayor of Elation” Brice 9/19/75 age 45 WOD 45 dubs 45 RING pushups 45 jack knives 45 DB 1 arm row Then, 5 rounds of 9 ttb 9 db snatches 9 db push press 9 burpee box jum

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