Warm up 4 rounds 10 ring rows 5 swimmers 60 second supinated hang/ 2 skin the cats 10 sky reaches each side WOD Every 5 minutes for 6 rds Row 5 muscle ups 10 ohs
Author: Dennis Lesniak
I am the father to an amazingly wonderful, curious, little boy. When I am not on nature adventures with my son, I am health and fitness professional with a passion for learning and seeking out fulfillment in life. As the owner and head coach of Quarter Deck Athletics, home of CrossFit QDA, in Buffalo, N.Y., I am dedicated to helping my clients develop their best selves through fitness, chiropractic and nutrition counseling.
January 15, 2020
Warm up 3 RDS 5 reverse Nordic curls 5 wallwalks 10 moose antlers 3 Cuban press Strength Good mornings 7x5 Super set with 15 banded ham curls WOD Amrap 22 50 plate gtoh 50 plate squats 50 bw lunges 50 bw step ups
January 14, 2020
Warm up 3 minutes Kettlebell calf smash on each leg Then 70' walking hamstring 70' walking hip flexor 70' lunge and reach Then 3 RDS 90 seconds supinated hang 10 ring rows 15 band pull aparts Strength Seated DB Z press 5x5 Windmill 5x4 each side TGU situps 5x3 each side WOD Amrap 11 10 … Continue reading January 14, 2020
