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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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

Sat. Sep. 26, 2026

WOD 60 Power Cleans 60 Front Squats 60 (GI Janes) burp jumping pull ups - ANY WAY/ANY HOW!! i.e. 5 Rounds of: 12 each. Or… 4 Rounds of 15’s Or…10 Rounds of : 6 squat cleans , 6 burpees, 6 pull ups ET

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