Ring Row/Horizontal Pull x15
Burpee x30
V-Up x60
Burpee x30
Ring Row/Horizontal Pull x15
Happy Belated Birthday Melissa!
A solid individual who always comes ready to rock regardless of the work set. You have a great sense of humour and are one of the kindest people I know. So grateful to have you in our community.
9 Rounds:
DB Clean & Press x6alt
Ring Row x6
4 Rounds:
V-Up x40 seconds
Rest 20 seconds
Wall Sit x40 seconds
Rest 20 seconds
Ring Row x40 seconds
Rest 20 seconds
Wall Sit x40 seconds
Rest 20 seconds
DB Pull Over x40 seconds
Rest 20 seconds
Happy Birthday Laurel!
Smart, Adventurous, and always ready for a challenge. Thank you for friendship and trust over the years, super glad you are a part of our community.
AMRAP 12 Minutes:
Burpee x10
DB Thruster x5/side
Ring Row x10
10-8-6-4-2
Thruster
Ring Row
4 Rounds:
Step Up x40 seconds
Rest 20 seconds
Row x40 seconds
Rest 20 seconds
Air Squat x40 seconds
Rest 20 seconds
Row x40 seconds
Rest 20 seconds
Ring Row x40 seconds
Rest 20 seconds
AMRAP 10 Minutes:
DB Power Clean x7
DB Push Press x7
Ring Row/Horizontal Pull x7
Happy Birthday Wendy!
An amazing person, who always comes ready to throw down and learn. Thank you for your support and your ongoing support to others around you.
AMRAP 20 Minutes
Row 20/18 cal
Goblet Squat x15
Ring Row x12
10-1
Burpee
Ring Row
L- Sit x15 seconds
Happy Early Birthday Claire and Happy Birthday Nuala!
Two awesome individuals who we are joining into one big celebration. Thank you for always being the amazing people you are day in and day out. In our community and in our greater community.
4 Rounds:
Ring Row x8-16
Plank Rock x40 seconds
Skip x60 seconds
Forearm Plank + Side Plank x40 seconds (dynamic)
Skip x60 seconds
Happy Birthday Nat H, Paul, Rebecca!
A solid group of people who always come ready work and focus on good clean movement and moving well to support their activities. You are all so very different but there is one thing you share your drive and that you are all Silent amazing ninjas!