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

Recent Posts

See All

Friday May 21,2026

Warm up —beginning 10 mins into classs 30 Jump jacks 20 Ts 30 pogos 20 Lunges 30 Flutters 20 Bugz 30 Bicycles 20 Hollow Ricks 3 min AMRAP OF 5 Mountain Climbers 10 Lateral bar hops 15 High Knees PVC

Thursday, May 21, 2026

OLYMPIC LIFTS and POWER -7 pm LETS GO! Warm Up Runners warm up Michael Phelps 3 Rounds of: :30 Air Squats :30 Push ups Run 1 lap Then, 1 min Bar Hang 1 min Dying Bugs PVC 4x6 Bent Over Rows WOD 16 min

Wednesday, May 20, 2026

WRm up WOD TABATA DEAOLIFTS 1/2 Tabata push ups 1/2 Tabata KB Swings 1 min air squats 1 min rest 1/2 Tabata Deadlifts 1/2 Tabata Push ups TABATA KB SWINGS

Comments