Happy Birthday to the Leader of the Ford Clan. Thank you for being such a rock!
Group warm up:
line drills
hip and knee mobility
Strength:
After 2 Warm up sets
Back Squat
5x5 @80%
(if you have not kept up with the cycle, please do not jump straight to this weight)
Metcon
Birth Date 9-26-58 - Turning 59
Buy in - Buy 59 walking lunges
3 Rounds for time:
9 Power Cleans 135/95, 115/80, 95/65
26 Wall balls 20/14
58 KB Swings 35/22
Cash Out - 59/44 Cal Row
Group warm up:
line drills
hip and knee mobility
Strength:
After 2 Warm up sets
Back Squat
5x5 @80%
(if you have not kept up with the cycle, please do not jump straight to this weight)
Metcon
Birth Date 9-26-58 - Turning 59
Buy in - Buy 59 walking lunges
3 Rounds for time:
9 Power Cleans 135/95, 115/80, 95/65
26 Wall balls 20/14
58 KB Swings 35/22
Cash Out - 59/44 Cal Row
No comments:
Post a Comment