Wednesday Oct 20, 2021
Skill
20 GHD’s
Tabata OH Olate Squat (25/45)
WOD
18*15*12*9*6*3
Back Squats(75/115)
Hollow Rocks
KB Swings (35/53) *is 3 Shoulder to Overheads
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See AllWarm up JJ’s, T’s, pogos, lunges Michael Phelps Runners warm up: skips, etc 25 Bicycles 25 Russian Twists hips push aways PVC SKILL TABATA push ups Tabata Lateral raises WOD 9 Rounds, 1 min each movem
20
Skill 1 rd Ab circle strict Shoulder Press (70%) WOD 18-15-12-9-6-3 Dead Lifts (135/185) KB Swings (35/53) KB Goblet Squats Monkey Jumps
530
Warm up jj‘s T’s pogos, lunge/reach, k n A 2 Rounds of: 5 Inch worms 10 Hip extensions 10 Push aways 10 Mountain Climbers Hips PVC Skill 1-arm row 3x8 each arm Bent Over Row 3x8 WOD Buy in: 1 min Bicy
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