Tuesday August 27, 2019
HAPPY BDAY DAN, 8/26/19 Age 27
skill
Tabata Plate (25/45) Floor Wipers
WOD
”The Long” 2x27 of everything
L unges
O verhead Squats
N egative 4-count Dead Lifts
G I Jane’s (Burpee/jumping Pullups)
27 min time cap
HAPPY BDAY DAN, 8/26/19 Age 27
skill
Tabata Plate (25/45) Floor Wipers
WOD
”The Long” 2x27 of everything
L unges
O verhead Squats
N egative 4-count Dead Lifts
G I Jane’s (Burpee/jumping Pullups)
27 min time cap
LETS GET SIGNED UP FOR the OPEN Skill 30 Hollow Rocks Hand Stand Push ups 6x6, 1 strict each set WOD 16 mins Cap 2, 4, 6, ..12...6, 4, 2 Shoulder to Overhead (65/95) Burpees After each Round- 3x10m S
WOD 18 min :30/:30's 0 and evens Overhead Squats (55/75) Odds Wall Walks THIS IS IT: Full body heavy self-workout, please don't stop at :27 secs If can't do wall walks, use small box for feet
WOD 14 Power Cleans (55/75) 14 Box Jumps 12 Power cleans (65/95) 12 Wall Balls 10 Power Cleans (75/115) 10 Box Jumps 8 Power Cleans (95/135) 8 Wall Balls 6 Power Cleans (115/155) 6 Box Jumps