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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Friday, Oct. 30, 2026

Warm up Walk 1 lap Runners warm up (jj, etc) Michael Phelps 2 mins bicycles 2 mins Jack knives Run 1 lap 15 Air Squats 15 push ups PVC SQUAT/wiper warm up 4 Rounds of: Run 1 lap 10 tire Flips (8 if bi

Thurs. Oct. 29, 2026

Warm up 1 min plank 1 min squat hold 1 min bar Hang 3 mins 3’s of: Push ups, Situps, Squats Run 1 lap WOD 16 mins :30//30’s Alt POWER Cleans!!! (95/135) Pull ups

Wed. Oct. 29, 2026

WOD 2 Rounds of: 5 Wall Walks 20 wall Balls 25 Thrusters (55/75) 30 Push ups 35 Lateral Bar Hops

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