Skill
practice muscle ups (strict pull ups)
practice rope climbs (gloves ONLY)
WOD
15-12-9-6-3-6-9-12-15 of:
Thrusters (55/75)
Deficit Push ups (45’s)
Ring Rows
BOOTY/AB CAMP
30 Curtsy Lunges
30 1-leg squats (help if necessary)
60 Bicycles
60 Alt. Knees to Elbows
60 Dying Bugs
60 Jack Knives
HAPPY BIRTHDAY Ralph 9/24/64 age 58 WOD Buy In, 58 Hollow Rocks Then, 3 Rounds of 19 power Cleans (65/95) 20 Floor Bench Press (65/95)w/ 6" Hold 19GHD' or Toes to Bar Cash Out: 58 Hollow Rocks THIS I
WODAPALOOZA QUALIFIER 1,000M Row (or Bike) – 15 Devils Dogs(50, 35Lb) 4 Wall Walks 30 Box Jump Overs (24”, 20“) 4 Wall Walks 60 Wall Balls (20, 14Lb, @ 10Ft) 4 Wall Walks 30 Box Jump Overs (24”, 20“)
Skill: Clean n Jerk fundamentals 4x6 Clean n Jerks WOD 3 min AMRAP 3 HS Push Ups 3 Med Ball Butterfly Sit us 3 Jumping Squats 5 min AMRAP 5 Push Presses (65/95) 5 Floor Wipers 5 Jumping Squats w/ Ba