Warm up 5 minute cardio 5 minute dead bug hold Strength Prime 3-5 flat foot jumps 3-5 compression squats 5-10 band pull aparts 3 box front squats Toes forward Wide feet Maintain torso tension 7-10 rounds Wod Amrap 9 5 strict hspu 10 cals
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.
August 16, 2019
Atlas was the Titan of strength and endurance. Condemned to hold the celestial heavens for all eternity. (not hold up the earth!). He had encounters with both Perseus and Heracles. Both of which leave him still holding the heavens. Enduring Atlas 10 bmu 500m carry 10 DB snatches Every 10 minutes for 50 minutes
August 15, 2019
Warm up 5 minutes of cardio 3 rounds 3 swimmers 3 wall walks 3 Cuban press 3 minute pec stretch each side Strength 10 sets 3 bent over rows 5 drag curls/chin ups 8 bent over lateral raises Wod 2 rounds for time 50 medball clean 200 double unders
