Tuesday Sept. 19, 2023
HAPPY B-day BRICE 9/19/75 age 48
Skill
Power Cleans
4x6@75-80%
WOD
4 Rounds of
12 Power Cleans (95/135)
12 Pull ups
12 DB Push Presses (6 each)
12 Double Unders
Rest 1 minute then,
48 KB Swings
HAPPY B-day BRICE 9/19/75 age 48
Skill
Power Cleans
4x6@75-80%
WOD
4 Rounds of
12 Power Cleans (95/135)
12 Pull ups
12 DB Push Presses (6 each)
12 Double Unders
Rest 1 minute then,
48 KB Swings
Warm up w/ 2 mins of each cardio 30 GHDs or TTB WOD 8 min AMRAP 2 Wall Walks 6 OH Squats 10 Box Jumps REST 2 mins 8 min AMRAP 2 Pulling (clean) Complex 6 Bar Over Burpees 10 KB Swings
LET's Gooo!!! 5 Rounds of- :1:00 Power Cleans (55/75) 1:00 Pull Ups 1:00 Wall Balls (14/20) 1:00 Push Jerks (55/75) 1 min Rest Round 2: (65/95) Round 3: (75/115) Round 4: (95/135) Round 5: (115/155
Wodopalooza workout --- 45 Deadlifts 45 hand St push ups Break it up anybway/any how 7:00 min Time Cap Or finish Then, we will work on Oly lift - snatch!!!