HAPPY BIRTHDAY MARIA, OMG WHAT CAN I SAY! MARIA YOU BRING SO MUCH
EXCITEMENT TO THE GYM AND ALWAYS HAVE US LAUGHING AND SO HELPFUL
TO OTHERS.
TURNING 50 AND CLIMBING THE ROPE! WE LOVE YOU SWEETIE,
DON’T CHANGE XOXO
Warm up
10 Med ball speed skater
10 split lunge dumbell clean with MB
10 squat jump
10 ps Dbell snatch
16 banded face pulls
8 renegade row with a push up
Strength
Wod 1
3 Position Power Snatch, pick load ( do 3 position cleans for nothing overhead )
Every 1 min for 10 mins.
High hang, mid hang, floor.
Build weight for first 5 mins, then hold across for last 5 mins.
Wod 2
do the finisher to work on your rope climbs
WOD EMOM we all do
Barbell Cycling – Ladder – Barbell Loading – 55% of 1RM
On the Minute x 6:
Min #1 – 6 Back squats + 1 good mornings
Min #2 – 5 Back squats + 2 good mornings
Min #3 – 4 Back squats + 3 good mornings
Min #4 – 3 Back squats + 4 good mornings
Min #5 – 2 Back squats + 5 good mornings
Min #6 – 1 Back squats + 6 good morning
FINISHER 2-3 rounds
- MEDIAL DELTOID with a 3 sec slow lower, thumbs up
- Banded Front raise, place band under feet
- 10 ps Kettlebell overhead press
- Bent over DB reverse flys
Floater
- 5 rope climbs
- 10 T2B or dowel or knees