• shihan44

Thursday March 26

At home wod:

50 perfect burpees for quality, not time

what? Points of performance are:

start from standing, then drop

-catch yourself 1“ off of the floor

-nothing touches the floor but your palms & feet

- spring off of the floor and land in bottom of your squat, tight and engaged

- jump straight up and clap hands overhead. - perfectly acceptable to use Eric’s name in vain throughout...

scale: 35 reps, use a higher surface than the floor (chairs, back of couch, counter top)

lets see how Gloria and Janelle‘s wine treats them now...;-)


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Tuesday November 24

At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift

Sunday November 22

At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups


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Estes Park, CO 80517

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