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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Tues, Sept 29, 2026

Warm up 3 mins Cardio Abstractor 2 mins (run laps) 2 mins Jump rope - dubs practice PVC 1min HIP THRUSTERS Snatch pro WOD 16 min EMOM 4 Power Snatches (75/115) 6 Box Jumps

Mon. Sep 28, 2026

Warm up 4 mins cardio 3 mins Abs 2 mins KB Swings (35/53) 1 min snatch Balance PVC Pendlay Rows 4x6’s WODc 3 rds 10 Power Cleans (95-135) 6 Burpees 6 Mountain Climbers 2 rds 8 squat Cleans(75/115) 8 B

Sunday, Sep. 27, 2026

Warm up :20 Jumpin jacks 20 pogos 20 lunges 20 push ups 20 Bicycles 20 crunches Run 2 laps or 3 mins cardio l Tabata plank hold WOD 6 Rounds of: 3 mins to do: 1 min Cardio 8 Squats (65/95) 10 push ups

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