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