Warm up4 rdsOh March 30 steps each side10 sa high pull each side20 weighted Cossack squats5 windmills each side WorkoutAmrap 301000m row30 goblet squat30 single arm kB clean and jerk
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.
October 20, 2020
Warm up4 rds15 Hindu squats10 curtesy squats each side10 lunge and reach total3 Jefferson curls Strength5 rds10-12 oh tricep extensions10-12 curl and press10-12 bent over lateral raises WOD30-20-10Pistols (total)Dips After each round (30/20/10)15 thrusters
October 19, 2020
Warm up5 minutes hero pose Then3 rds5 four part squats10 sky reaches each side10 Cossack squats each side15 band pull aparts Strength15 minutesWork to a heavy hang squat clean Emotm 102 hang squat cleans@ 80-85% of today’s max WODAmrap 65 hang squat cleans5 burpee bar hops Use 50% of max clean for the day
