8 Rounds:
Pull Up x20 seconds
Rest 10 seconds
Push Up x20 seconds
Rest 10 seconds
Squat x20 seconds
Rest 10 seconds
Happy Birthday Janis & Anna!
Two people in our community, who do so much for so many. Thank you for the trust you have given us in this community and for all the things you do to help guide and inspire.
3 Rounds:
Max Rep DB Front Squat
Pull Up x10-15
Row 750m
Rest 3 Minutes
Happy Birthday Tiff & Mike L!
Two silent ninjas who crush everything they do. You both are kind and amazing humans.
Every 90 seconds for 10 Rounds:
Pull Up x5/3
Push Up x10/7
Wall Ball x15/12
Happy Birthday Sherry K!
You are an awesome person who has touched so many lives in our community and the greater community that is Kenora. You always bring your “A” Game and support everyone around you. Thank you for being the presence you are.
5 Rounds:
Pull Up x40 seconds
Rest 20 seconds
DB Floor Press x40 seconds
Rest 20 seconds
Hang x40 seconds
Rest 20 seconds
Plank x40 seconds
Rest 20 seconds
21-15-9-6-3
Push Press (65%)
Pull Up
O.T.M for As Long As Possible:
1) Pull Up
2) Push Up
*Rest 3 Minutes in between
AMRAP 20 Minutes:
DB Clean & Jerk x5
Pull Up x10
Row 15 cal
Happy Belated Birthday Jaz T! Happy Birthday Andrea R!
Two amazing people in our community who have helped so many in and around our community. Your care and attention to all people as you have coached so many over the years. Thank you for being a part of our community and lifting everyone up around you.
3 Rounds:
Single Unders x60 seconds
KB Swing x21
Pull Up x12
Pull Up x15
–
24-16-8
DB Push Press
Step Up
–
Pull Up x15
Happy Birthday Jacquie!
An Adventurous soul who always comes ready to go. Thank you for your trust and friendship and being apart of this community. You always bring the smiles and the intensity.
5 Rounds:
DB Snatch x6alt
Pull Up x5
Push Up x10
Air Squat x15
Pull Up x5
Push Up x10
Air Squat x15
Happy Birthday Mal, Karen, KD & Kiersten!
So many strong individuals. Each one of you bring something special to each person in each class you attend. Thank you for always being the amazing friends that you are.