Wed. April 17, 2024
Happy bday to coach Tyler, 34 years young - NEXT YEAR HE WILL B A MASTER ATHLETE!!!
Quarterfinals/ageQualifiers - TUNE IN 3:00pm
Skill
30 GHD’s
Assault Bike 12/10 cals max effort with 2 mins rest 4x.
BDAY WOD
34 Clean n Jerks (70% 1 RM)
34 HSPU’s
34 Burpee Box Jump Overs
34 KB Goblet Squats
OR
6 Rounds of
6c n J’s (65/95)
6 HSPU’s
6 Box Jumps
6 burpees
6 Goblets (35/45)!
Xtra core/abs
6 Rds
15 Hollow Rocks
30 Flutter Kicks
Recent Posts
See AllSkull 30 GHD’s 5-rep max Squat Clean WOD Dbl Tabata Bike and Row(skier) “Almost Diane” 21-15-9 Deadlifts (135/185) Hand stand Push Ups 3 min Rest 100 KB Swings (26/35) Xtra core/Abs 100 Russian Twists
SUNDAY FUN-DAY. LET’s GOOOO! Thank you coaches Josh, Aaron, and Cassie PARTNER WOD 3 Rounds 2 min Tire Flips (alternate) 2 mins Alternate Wall Balls (inside or outside) 2 mins Air Squats and Close
WOD 5 Rounds of—- 3 mins to complete: 3 Wall Walks 6 1-arm DB presses w/ 3 sec negative (3 each arm) (or ring dips😎) 9 Dead Lifts (155/225) *remaining Time - med Ball Sit ups w/ OH Throw to Wall (14