We have Zolpic weightlifting at 4
Skill
Bent over Rows 2x8, 2x6, 2x4
Pendlay Rows 3x8
WOD
5 Rounds
8 Push Presses (75/115)
16 Push ups
24 Double Unders (48 singles)
32 Dying Bugs
Then,
40 KB Swings (just once, 35/53)
ABS
3 Rounds of:
2 mins Bicycles
2 mins Horizontal Scissors
2 mins Hollow Rocks
Cardio
24 mins ;30 on/:30 off (any machine)
Tyler young’s LAST DAY, movin to Texas so let’s Rock in his honor!!! Skill Heavy Rows (Both) - 4x6 WODt 24 Front Squats (95/135 24 Pull ups 24 Box Jumps 24 Back Squats 95/135) 24 OH Plate squat (15/25
HAPPY BIRTHDAY SEANNY 6/23/11 age 10 Skill Clean n Jerks 5-rep max WOD 6 Rounds of- 23 Push Ups 11 Push Press (65/95) 10 Bar over Burpees Then, 50 Hollow Rocks
Skill: 50 Bicycles 50 Crunches Dead Lifts 4x6 WOD 21 Min AMRAP 3 Wall Walks 6 Power Snatches (75/115) 9 Floor Wipers 12 Mountain Climbers