Tuesday, May 5, 2020

Abs/Booty - 6 mins each of:

:30/:30’s (:30on, :30 off)

Flutter Kicks

Russian Twists

then,

2 mins Wall Sit


WOD

4 Rounds

10 Bar-Over Burpees

8 heavy Clean n Jerks (105/145)

6 OH Squats

4 Bent Over Rows (105/145)

2 Wall Walks

*** 15 min cap

Then,

50 GHD’s

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Friday, Dec. 4, 2020

HAVE A GREAT TIME IN TENNESSEE COLLEEN! Looking forward to your return! Warm up - Abs- 50 Bicycles, 40 Crunches w/ twist, 30 Med ball Sit ups, 20 GHD’s, 10 Back Extensions SKILL - 6x 250m Rows (2 min

Thursday, Dec. 3, 2020

LET‘s KEEP IT ROCKIN’!!! skill Thrusters 4x6 @ 70% 1RM WOD “Death by“ Romanian Dead Lifts and 5 push ups 16 minutes - at 16-17 mins Max push ups Row 1000m @ 10 rest 2 mins 500m @ 10, 500m @ 5 Booty ca

Wednesday, Dec. 2, 202

unfortunately There will be no 5:30am class on Wednesday!!! Let’s get the challenge results in please. Only a few weeks left to get things done, don’t lose your focus!!! Skill 15 mins of Muscle up wor

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