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

Sat. June 6, 2026

HAPPY 34th BDay CATELYN 6/6/92 Warm up 34 JJ’s T-claps Pogos Lunges 34 Bicycles Dying Bugz Hollow Rocks PVC SNATCHES pro WOD 6 Rounds of 6 Power Snatches (65/95)

Friday, June 5, 2026

Warm up Run 2 laps 2 mins 33 push ups, squat jumps Squat clean progression oly lift WOD 16 mins 2, 4, 6, … OH Squats (65/95) Hand Stand push ups (I know) Burpees

Thurs. , June 4, 2026

Warm Up 3 min AMRAP Med Ball throws: 3 Soccer 3 basketball 3 Rugby 3 push ups Then, Abstractor PVC PENDLAY ROWS 4x6 Thruster Pro WOD 21*15*9*3 of Thrusters (65/95) *=4 Wall Walks Hanging wipers R/L=1

Comments