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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Monday, Nov. 9, 2026

Warm up walk 1 lap Runners warm up Michael Phelps Run 2 laps Cardio 2 more mins Then, 3 Rounds of 6 push ups 7 sit ups 8 air squats Strength Pendlay Rows 3x8 2 min Plank PVC POWER SNATCH PRO WOD 4 Rou

Sunday, Nov. 8, 2026

WOD 4 Rounds of: 4 Wall Walks 6 Tire Flips 8 HS Push Ups 10 Devil Dogz (35/50) Run 1 lap

Saturday, Nov 7, 2026

Awesome week - lets keep it goin!!! Warm up Michael Phelps 3 mins Cardio 15 push ups 15 Bicycles 15 Air Squats 15 Pull Ups 15 Mountain Climbers 15 Jack knives PVC Clean pro Power Cleans (4x6’s) WOD 10

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