Split Jerk – heavy single
NFT – 100 Hollow Rocks
Strength Day
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Shawn is raising the roof
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Open Gym
Crossover symmetry
DB presses 15#x10 20#x10 25#x8 push press
Hollow kick outs 10x 3 sets
60 flutter kicks
Back squats
10×35-55-65
5×75-85-95
21-15-9
Burpees
KbS 35#
DU
6:35
Thanks for asking me to join you Mel!
Back Squat x 5
135-185(x2)-205(x2)-215-225(x2)
“Marc” 21-15-9
Burpees
Situps
Pullups
= 7:17
Still miss you big guy.
Split Jerk – heavy single
135*3-155*3-195-205-215-225-235(f)-235(f).
#235 is my pr, just not great technique today!
NFT – 100 Hollow Rocks
Fun to do a Sunday class. Was reminded why I do 6 am…way to hot at noon!!
WOD @ home …
6min AMRAP
5 ring rows
5 burpees
10 Box Jumps at 20″
20 PVC Pass Throughs
3R
WOD (stole from Blended…)
5 rounds of …
400m run
10 DL at 95#
20 abmat sit-ups
Rest 90 seconds
Time: 26:16
Cashout: 100 cal Airdyne
Split Jerk – heavy single
95*3-135*3-155*2-175-185-200-205#
NFT – 100 Hollow Rocks
Split Jerk
55-75-85-95-100-105-110
nft – 100 Hollow Rocks