30 years ago Tammy Wellock gave birth to a beautiful, sweet little boy. Now 30 years later you have Derek Wellock….. Beautiful? Sweet? Probably depends on who you ask! Never the less our fearless leader/boss/chunk is leaving his 20’s behind him and entering the unknown world of his 30’s! To celebrate this rite of passage i am asking everyone to wish him a happy birthday in every way possible! Below you can find any one of those ways in which i highly encourage everyone to wish him happy birthday in multiple different ways! You only turn 30 once so lets make sure he knows it!
Derek Wellock contact info:
Email: [email protected]
Work: 775-657-9956
Cell: 775-224-3533
Facebook: https://www.facebook.com/derek.wellock?fref=ts&ref=br_tf
Instagram: @derekwellock
GROUP CLASS WORKOUT
Warm Up:
10 PVC good mornings, 1 min plank, 10 goblet squats, 15 PVC pass throughs, 10 goblet squats, 5 burpees
Strength:
Squat Clean Review and Jumping Pull-up Review
Metcon:
Lurong WOD #5
15 Min Ascending AMRAP
1 Jumping Pullup/Pullup/Muscle Up
1 Squat Clean
2 Jumping Pullup/Pullup/Muscle Up
2 Squat Cleans
3 Jumping Pullup/Pullup/Muscle Up
3 Squat Cleans
4….
Mobility:
Pre – Bilateral Shoulder Flexion (pg. 259)
Post – 5 Mins on a machine or run
COMPETITORS CLASS WORKOUT
Warm Up:
10 PVC good mornings, 1 min plank, 10 goblet squats, 15 PVC pass throughs, 10 goblet squats, 5 burpees
Strength:
Find 1RM Strict Press
5×4 Push Press
Metcon:
4 RFT Of:
10 Alt. Pistols
5 Snatches @ 145/100
6 Lateral Bar Burpees
Mobility:
Partner Lat Smash