Warm up 5 swimmers 10 moose antlers each side 10 lunge and reach total 3 rounds Strength 6x3 of each Strict press Windmill Bent press Turkish get up Wod 3 rft 30 single arm dB shoulder to overhead 30 sit-ups 30 single arm sdhp
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.
September 18, 2018
Warm up 10 pvc pass through 10 pvc oh squat 10 pvc sotts press 10 pvc prone pres 2 rounds Skill Snatch review Strength Emotm 30 Minute 1 Db snatch plus 3 ohs (L) Minute 2 DB snatch plus 3 ohs (R) Wod Amrap 9 12 pull ups 48 double unders
September 17, 2018
Warm up 90/90 2 minutes each direction Then 1 minute knee raises Then 1 minute of foot raises Then do the same on the other side Then 3 rounds 10 deck squats 10 goblet squats 10 Cossack squats Strength Goblet squat 5 x 12-15 Between sets 2 airplanes each side 15 x walk each side … Continue reading September 17, 2018
