Skill:
Bent Over Rows 3x& @80%
Deadlifts 3x8 @70%1RM
WODm
16 min EMOM
3 Thrusters (55/75)
5 Sumo Dead lift High pulls
7 Floor (bench) press (55/75)
min 15-16 max Pic 1!!!
1 min REST
Then,
30 Burpees for time
THIS IS IT!! Havin fun mix!! Cardio burn, trying to get done every round in less than :30!! Last round will burn any of the 3 movements for entire minute. At the last round will be a one minute break and then go into 30 Burpee's for time!!!
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)