Friday, July 7, 2023

cfelation
Jul 6, 2023
1 min read

No Heroes this week!

10 mins Work on muscle ups

WOD

3 Rounds

22 OH squats w/ plate (25/35or45)

22 KB Swings

11 Burpees

22 Bicycles

22 Alt Knees to Elbows

11 Burpees

22 Dubs

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Sunday, June 14, 2026

Warmup: Run 1 lap :15 jumping jacks 10 pushups :15 jumping jacks 10 alternating lunges (10 each leg) :15 jumping jacks 10 alternating plank shoulder taps (10 each side) :15 high knees 10 air squats :1

Sat. June 13, 2026

WOD 21-15-9-3 of Power Cleans (105/145) Box Jumps Rest 2 mins Then, 30 DB Snatches for time

Friday, June 12, 2026

WOD 16 min EMOM 1st 8. 10 Jumping Lunges (all count r/l=2) 5 Close grip tri-cep pushups 2nd 8 6 Bulgarian Split Squats (45-65) 5 wide grip push ups

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