Ramsay Bolton

Sunday Mar 17 2019


1.) 5 Rounds
5 Deadlift 315/255lb
10 Cal Row
15 Wallballs 20/14lb
-Take a shot of Jameson after completion of WOD
2.) Lacrosse Ball Shoulder Smash
3.) Partner Quad Smash
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Whiteboard
Strict Press up to 170# (failed 175#) then 5x5 @ 145# / 5x10 BOBBR pulling to hips @ 205# / 5x5 One-Arm Push-up practice with a blue band around each shoulder for assistance / 5x10 Plyometric Push-ups with (2) 45# plates on each side / 5x12 Windshield Wipers / 5x12 second Hanging L-Sit Hold / Rumble Roller / Captain Morgan stretch.
KickrHUB bike class
17 miles! Finally broke through the 15.9-16.0 barrier!! And coached a handful of killer athletes through todayโ€™s WOD & Josie, Toni, & Ian kick 19.4โ€™s ๐Ÿ‘!! AND 1 round of 19.4 Rxโ€™d M55+!! Thatโ€™s enough tho!!๐Ÿ˜ƒ๐Ÿ‘Š๐Ÿ˜ƒ