HAPPY BIRTHDAY TO MY JENNA -21!!!
SKILL:
21 Verts, 21 Crunches w/ twist, 21 V-ups
5-rep Max Romanian Deadlifts
WOD
Heavy "Diane" (almost)
21-15-9 Deadlifts (185/275)
Box Push-ups (20/24)
OH plate Squat (15/25)
Tri-cep DUmbell kick backs (25/30/35)
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus