SKILL
STRICT PULL UPS 4x6 or max amount 4 times w/ 2 mins rest each set
3x8 Deadlifts
WOD
20 Jumping Lunges
Then,
BACK SQUATS
18 (65/95)
*
15 (75/115)
*
12 (95/135)
*
9 (115/155)
*
6 (135/185)
Then 20 Jumping Lunges
*=1 min rest and add Lbs
HAPPY BIRTHDAY Ralph 9/24/64 age 58 WOD Buy In, 58 Hollow Rocks Then, 3 Rounds of 19 power Cleans (65/95) 20 Floor Bench Press (65/95)w/ 6" Hold 19GHD' or Toes to Bar Cash Out: 58 Hollow Rocks THIS I
WODAPALOOZA QUALIFIER 1,000M Row (or Bike) – 15 Devils Dogs(50, 35Lb) 4 Wall Walks 30 Box Jump Overs (24”, 20“) 4 Wall Walks 60 Wall Balls (20, 14Lb, @ 10Ft) 4 Wall Walks 30 Box Jump Overs (24”, 20“)
Skill: Clean n Jerk fundamentals 4x6 Clean n Jerks WOD 3 min AMRAP 3 HS Push Ups 3 Med Ball Butterfly Sit us 3 Jumping Squats 5 min AMRAP 5 Push Presses (65/95) 5 Floor Wipers 5 Jumping Squats w/ Ba