Monday October 19th- Aleeyah’s 5th Birthday Bash WOD!!!

 

 

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My BIG girl! 5 years old today. Enjoy the Birthday Bash WOD!

 

 

Monday October 19th- Aleeyah’s 5th Birthday Bash WOD!!!

 

Strength Work- Push and Pull!

4 second lower each rep

a.3×3 Strict Press-bump up each set

b1.3×5 Push Press-use same weight or heavier than last strict set

b2.Strict Pull Ups 3×5 w/2 sec pause w/4 second lower

 

WOD- 10min AMRAP

19x A. KB Swings (24/16kg)

19x Box Jumps (20/24”)

19cal Row

19x Goblet Squats (24/16kg)

19x Burpees

REST 2 min

5min AMRAP

10x Alt leg V-up w/medball

19x Wall Balls (20/14#)

Score= Total rounds and reps for each AMRAP.

 

Post Work- Recovery jog/row.

:25 sec Prone Cobra

3×3 Sots Press Combo