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