- Jan 13, 2021
- 1 min read

Wednesday, Mar. 13, 2021

HAPPY BIRTHDAY TO SHAWN N MIKE

1/13/88 AGE 33

Skill

1-arm Rows 2x8, 2x6,.2x4

WODt

32 Deadlifts 155/225

32 OH DB Lunges

32 Box Jumps

Then,

3 Rounds

13 Power Snatches (65/95)

13 Box Step ups

13 Floor Wipers

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Saturday, April 27, 2024

WOD 5 Rounds of—- 3 mins to complete: 3 Wall Walks 6 Ring Dips 9 Dead Lifts (155/225) *remaining Time - med Ball Sit ups w/ OH Throw to Wall (14/20) Then 1 min REST REPEAT - 4 more times XTRA CORE/abs

Friday, April 26, 2024

WOD 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

Thursday, April 25, 2024

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