Join us between 4:30 and 7:30pm to make up one of the last 6 workouts. You can also work on any independent lifting or skill work.
- Girls Gone Wild Part 2 – 21 deadlifts (225/155), 21 HPSU, 21 cleans (135/95), 21 ring dips, 21 thrusters, 21 pull ups
- Girls Gone Wild Park 1 – 400m run, 21 KBS (53/35), 12 pull ups, 400m run, 30 box jumps (24/20), 30 wall balls (20/14 to 10′), 400m run, 15 OHS (95/65), 400m run (TIME), max consecutive pull ups
- Front Squat 8×1 with 5 sec pause (~90% 1RM) then 20 hip pull overs NFT
- Complete three 90 second rounds of: 40 yd sprint, max KBS (70/53)
- Complete for time: 30-20-10 of wall ball (20/14 to 10/9′) and hang power cleans (95/65)
- Deficit deadlift 10×2 (~80% 1RM), then banded lateral walks 30 yd R/L
Community Notes: Happy birthday OMC!
This Post Has 18 Comments
Happy birthday OMC!!
God bless America.
Happy birthday Chamberlain! Hope you have a great day! And may we never forget our heroes from 9-11, especially with the current ISIS crisis!
Happy Birthday OMC!!!! 🙂
Happy birthday OMC!!
Happy Birthday OMC!! Love you!! 🙂
Happy birthday OMC!
HBD OMC!!!!!!!
Happy Birthday OMC!
Happy birthday Chamberlain
happy birthday chamberlain!
HBD Chris!!
Happy birthday OMC
Happy Birthday!!
OMC!!! Happy Birthday! May all your squats be deep and heavy.
Is anyone going tonight to do Girls Gone Wild Part 2? I don’t think I can motivate myself to do it alone.
Happy Birthday OMC!!
Happy birthday!!
Thank you everyone for all the Happy Birthday wishes!