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)
Recent Posts
See AllWOD Almost “Fight Gone Bad” 6 min :30/:30’s of: Clean n Presses (or jerk)(55/75) Deficit Push ups (25/45) Rest 2 mins Then, 3 rounds of- 1:00 Sumo Dead Lift High Pull 1:00 Box Jumps (20/2 1:00 Push Pr
Skill Bent Over Rows 4x6 1-arm Rows 4x6 WOD 8 min AMRAP 4 Power Snatches (55/75)SHOULDER TOp 4 OH Walking Lunges 4 Pullups 2 min rest Then, 8 min AMRAP 6 Back squats (75/115) 6 Floor Wipers w/ Press
Thank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul