Skill
6, 5, 4, 3, 2, 1 of
push ups
Sit ups
Air Squats
WOD
:60 secs Back Squats (55/75)
:60 sec rest
:90 secs Back Squats(65/95)
:90 secs Rest
2:00 Back Squats(75/115)
2:00 Rest
2:30 Back Squats(95/135)
2:30 Rest
3:00 Max pull-ups
1:00 Rest
1:00 max Pullups
Skill 1-Arm Rows 4x6 5-rep Max Power Clean WOD 1-10 Power Cleans (95/135) 10-1 Floor Bench Press (95/135) 5 Wall Balls after each set I.e. 6PC, 5BP. 5WB About 21 min CAP THIS IS IT: Increase/Decrease
HAPPY B-DAY CELEBRATIONS TO BILL 3/27/64 age 59 BETSY 3/30/66 age 57 LEGENDS!!!!!!! Skill: 58 Bicycles 58 Alt. Knees to Elbows WOD 3 Rounds 2 Wall Walks 10 HSPU's (1 strict) 9 Pull Ups (1 strict) 9 B
WOD 6 min AMRAP 8 TTB 8 Power Snatches (55/75) 2 min rest 5 min AMRAP 7 TTB 7 Power Cleans (65/95) 3 min Rest 4 min AMRAP 6 TTB 6 Ground to Overhead (75/115)