Wednesday Oct. 12, 2022
Skill
1 min 6" hold
1 min plank
Romanian Dead lifts 3x12 (75/115) (@50%)
WOD
24 min :30/:30's
8 mins each
Back Squats (95/115)
(Bench) Floor press (95/115)
Ring Rows
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See AllSkill 1-Arm Rows 4x6 5-rep Max Power Clean WOD 1-10 Power Cleans (95/135) 10-1 Floor Bench Press (95/135) 5 Wall Balls after each set I.e. 6PC, 5BP. 5WB About 21 min CAP THIS IS IT: Increase/Decrease
300
HAPPY B-DAY CELEBRATIONS TO BILL 3/27/64 age 59 BETSY 3/30/66 age 57 LEGENDS!!!!!!! Skill: 58 Bicycles 58 Alt. Knees to Elbows WOD 3 Rounds 2 Wall Walks 10 HSPU's (1 strict) 9 Pull Ups (1 strict) 9 B
620
WOD 6 min AMRAP 8 TTB 8 Power Snatches (55/75) 2 min rest 5 min AMRAP 7 TTB 7 Power Cleans (65/95) 3 min Rest 4 min AMRAP 6 TTB 6 Ground to Overhead (75/115)
350
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