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

Tues. Sep. 15, 2026

2 rds 10’s - jjs, Ts, pogos, lunges 2 min AMRAP 257 push ups, sit ups, squats Then, Run 2 laps Pvc 1 min hip ext 1 min dying bugz Power Clean pro WOD 16 min AMRAP 8 Power Cleans (75/115) 10 Floor wipe

Monday, Sep.14, 2026

WOD 4 Rounds of: 2 mins max Power Snatches Rd 1-55/75;2-65/95;3-75/115,4-85/125 1 min max Burpees 1 min Rest (add Lbs to bar)

Sunday, Sep. 13, 2026

Warm up 3 rds of 10 jjs Ts Pogos Lunges Then,9 Michael Phelps Abs 1 min lowers 1 min Twists 1 min full/uppers Heart rate: 1 min poppers Run 2 lmu PVC Deads prog WOD 4 Rounds of: 6 lengths of Double DB

Comments