PETE does his Bday WOD.. I’ll b back full force on Wednesday! Look out motha fletchas I’m out for BLOOD!!
Skill:
1 Rd Ab Circle
Bent Over Rows 2x8@70%, 2x6@80%, 3x4@90%
WOD
12min AMRAP
4 Back Loaded Lunges (75/115)
6 Back Squats (75/115)
8 Wall Balls
10 Dead Lifts (75/115)
Rest 2 mins
2 mins of 1-arm Land mine Thrusters (switch arms every :20) 25/45 lbs if can
Video on one arm barbell landline thruster
Skill Shoulder Press 4x6@70-75%1RM WOD 8 min :30/:30's (4 Rds) 1) Box Jumps 2) Burpees Rest 2 mins 7 min AMRAP 6 Toes to Bar 6 Thrusters (55/75) 18 Double Unders TRY TO BLAST THRU THE THRUSTERS!
Happy early bday to MARY June 8, 1992 age 31 (goin on 29).again Skill 3 Rounds of 5's Flutters/Verts/Horizontals Crunch w/ Twists Hollow Rocks Then, Snatch Balance 4x6 40-50% 1RM Snatch WOD 2 Rounds o
Skill Sumo Dead Lifts 4x6 @ 70-75% 1RM WOD 5 Rounds of: 11 Power Snatches (65/95) 5 DB Devil Dogs (35/53) 11 DB Lunges (35/53) 5 Pull ups (1 Strict)