HAPPY B-Day BRIDGET. 10/27/19 age 2
Warm up: old school/Michael Phelpa/PVC/357’s 3x
Skill
2 Tabatas: Alternate knees to Elbows and Leg up (90 degrees) Crunches
WOD
2 Rounds of:
22 Thrusters (65/95)
22 plate Situps w/ press (25/45)
22 Burpees
22 Floor Bench Press w/ 6” hold (65/95)
Warm 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
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
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