Abs/Booty
50 GHD’s (60 Leg Overs)
50 Lunges (R/L=1) w/ 15/25lb plate
WOD
8 Rounds
8 OH Squats w/ plate (15/25)
6 Clean n Double Jerks (75/85/115)
4 Burpee Broad Jumps
Then,
2 mins Rowing or cardio
AKTERNATIVE:
6 Rounds of
12 OH Squats w/ plate (15/25)
12 KB Swings or 1-arm rows each arm
12 Monkey Jumps
12 High Knees
then,
2 mins cardio (sprints, bike, row)
WOD 4 Stations 2 mins per station 3 Rounds 1) Bike (cals) 2) Thrusters (65/896) 3) Dumbell Snatches (35/50) 4) Lateral bar Hops
Tyler young’s LAST DAY, movin to Texas so let’s Rock in his honor!!! Skill Heavy Rows (Both) - 4x6 WODt 24 Front Squats (95/135 24 Pull ups 24 Box Jumps 24 Back Squats 95/135) 24 OH Plate squat (15/25
HAPPY BIRTHDAY SEANNY 6/23/11 age 10 Skill Clean n Jerks 5-rep max WOD 6 Rounds of- 23 Push Ups 11 Push Press (65/95) 10 Bar over Burpees Then, 50 Hollow Rocks