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. July 18, 2026

Warm up 3 mins cardio 3 min AMRAP OF: 5 Bicycles 5 Alt KTE 5 Hollow Rocks 3 mins MU Practice PVC Bend-0ver Rows 4x6’s Thrusters pro WOD 21*15*9*3* of CLUSTERS C2B Pull ups ***=3 Wall Walks

Friday, July 17, 2026

WHOOT WHOOT! Let’s GOOO! Warm up Abs Circle Coaches Choice WOD 1 min. Stations 5 Rounds: Deadlifts (135/185) Box step ups w/ plate (15/25) Wall Balls Ring Push ups 1 min rest

Thurs. July 16, 2026

THERE WILL BE OLYMPIC LIFTING AT 7!!! Warm up 6 min AMRAP 1 min Cardio (or 1 lap) 10 push ups 12 Hollow rocks 14 Dubs 1 min Hang 1 min Plank 10 Bar L-ups PVC 3 mins RING MU practice WOD 15 min AMRAP 1

Comments