Congrats to Ron for a big win in the 60-day challenge, week 5.
Skilly
3-rep max Squat Clean
WODs
1-10-1 of
Burpees to a plate (45)
power Cleans (95/135)
Toes to bar
24 min time capital
Rowvember
250m. All #7
500m
750m
1000m
Booty/ab workout
75 lunge walks
50 Alt KTE
50 Dying bugs
i50 Jack knives
75 Lunge Walks
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See AllAbvent 25 Plate Sit-ups 50 Sit-Ups 75 Dying Bugs Skill Power Cleans 4x6@70-75% 1RM WOD 5 Rounds :30/:30's Hang Power Cleans (75/115) C2b Pull ups Deficit Zpush Ups
ABVENT 8 Rounds of 10 vertical scissors 10 Horizontal scissors 10 Heel Rocks :10 Crunch hold 10 Jack Knives :10 Crunch Hold WOD 3 Rounds of 10 Jumping Lunges 15 Back Squats (95/135) 10 Jumping Lunges
WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose