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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Wed. June 3, 2026

Warm up Walk 1 lap - 20 JJ’s/10 pushups/5 squats on each corner Run 3 lapsi 2 mins stretch PVC DEAD OR BACK SQUAT PROGRESSION WOD 25 posterior movements Then, 100 ft OH Walking Lunges w/ plate 40 Push

Tuesday, June 2, 2026

Warm up 2 mins bands 2 mins bike 3 mins 357–pull ups, push ups,squats Abs Circle 20 burpees PVC BEND OVER ROW 4x6 WOD 16 min EMO2M of: 6 Pull Ups 6 Power Snatches (75/115) 1 Muscle up (3 attempts)

Monday, June 1, 2026

WOD “Almost Annie” Meets “Grace”!!! 50-40-30 Double Unders And Sit up then, 30 Clean n Jerks (95/135) M=(75/115) Then 20-10 Dubs n Sit Ups

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