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I personal want to say Happy Father’s Day to the guy who has done an awesome and loving job of helping me raise our children……I love you Hung and thanks for being a GREAT DAD!
Enjoy your day and post below if you do a workout.
Bergner warmup then:
Lift: Squat Snatch with holds at bottom- not working for max but for form
21 Power Snatch (95,65)
9 KB Swings (2,1.5)
15 Power Snatch
15 KB Swings
9 Power Snatch
21 KB Swings
Skill set: do 3 sets of max double unders and pick another skill set if you feel so inclined
HAPPY 23rd BDAY ALANNA- WE LOVE YOU!!!!!
Hung found the post above and thought everyone might enjoy it-haha!
Tomorrow is Alannimal’s 23rd Bday so since Friday is a rest day we are celebrating it today!
Lift: Clean work to heavy *this is one thing out of all the stuff that Alannimal will like*
WOD:
For time do the following chipper in celebration of Alanna’s Bday!
23 wall balls (20,20)
23 hang cleans (105,95)
23 burpees (YEAH BURPEES!)
23 back squats (135,95) taken from ground
23 double unders
23 dead lifts (250,145)
Skill set: NFT (not for time)
23 wipers (95) 23 ring dips-hehehehe
Do Bergner warmup today & dynamic deads 8×3 (around 60% of max going for speed)
4 ROUNDS FOR TIME
200M RUN
15 PULLUPS
10 SNATCHES (85/65#)
15 OVERHEAD SQUATS
Skill set: post your skill set!
Lift: Bench Press
“Sweet Seven”
500m Run
Then…
7 Rounds of:
20 Weighted Lunges (blank bar)
15 KB Swings 53/35
15 Push ups
Finish with…
500m Run
Skill Set: Choose and post!
We are wakeboard at 10am at Hebb Park if anyone wants to join us. Regs., you can come do a wod if you want (bikes are out of the way). Call or text us if you have any questions. We will be back to house probably around 2 or 3. Enjoy this beautiful sunny day!
But for those doing a wod…
5 Rounds:
5 deadlifts (315/195)
20 double unders
Lift: Press 3×3
WOD: PJR (push,jump,run)
4 Rounds
15 push press (135,85)
15 box jumps (24,20)
400 M run
Misc. 1: row for watts x3 pulls
Misc. 2: post your skill set
Enjoy! Saturday workout at 11 am.
