Wednesday, Oct. 18,q tty 2023
Happy birthday J. legz (Jon Kasitz 1?0/18/69 age 44!!!!
Skill
Sumo DL High pull
4x6 working sets
(Work way w/ 8's
5 mins MU PRACTICE
WODk
11/Rounds
4 heavy Power Cleans (95/135)
4 HS PUSH UPS (.1 struct each time)
4 Burpee Box Jumps
4 Bent Over Rows (95/135)
Then,
44 KB Swings (35/53)
Recent Posts
See AllWarm up w/ partner 2 Rounds of Medball — :45 Basketball passes :45 Soccer Throw ins :30 Rugby tosses (R) :30 Rugby tosses (L) Ab/feet throws 2 mins 333’s Push ups squats Toes to toes Abstractor Pvc st
Warm up 3 min AMRAP 3 push ups 3 Sit ups 3 Squats 3 Lunges 2 Rounds of :30 secs Bicycles Alt KTE HOLLOW Rocks!!! Pvc. Skill Rope climbs (6 mins) WOD 16 min EMO2M 0 and Evens 6 Ring Pushups 6 Dumbelll
Warm up: 3 rounds 30 seconds of each: Jumping twisters Alternate knees to elbows High skips High knees Plank mountain climbers PVC SKILL: 4x6 power cleans at 75% WOD: 6 rounds 8 thrusters (65/95) 8 ba