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)
Skill 20 GHD’s Tabata OH Olate Squat (25/45) WOD 18*15*12*9*6*3 Back Squats(75/115) Hollow Rocks KB Swings (35/53) *is 3 Shoulder to Overheads
Happy B-Birthday Stephanie!!! 10/18/88 Age 33 skill 1rd Ab circle 5-Rep max Romanian Deadlifts WOD 18 min EMOM 6 Rounds :30/:30’s Alternate Ring Rows Ring Push ups Alternate Dumbbell Snatches THEN,
Happy 42nd bday Jon Kasitz (J Legz) 10/18/79 Age 42 Skill 30 Sit ups w/plate and press (15/25) Back Squat Thrusters 4x6 @60%1RM Bday WOD: 42 Situps 42 Jumping Lunges 42 Dying Bugs 42 Power Cleans (75/