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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Saturday, Dec. 20, 2025

WOD 18*15*12*9-*6*3* of Power Cleans (75/115) Pull-ups (try to do 2 strict each set) *=2 wall Walks

P A R T Y !!! 7pm-? 12/19/25

LET’S GOOOO!!!! WARM UP 5 mins cardio 4 mins cross Sym/bands 1 min KB Walk 1 min bar hang PVC BEND-Over Rows 4x6 WOD 8 mins :30/:30 Thrusters (55/75) KB Swings (35/53) THEN, 3 mins Cardio(cals) 3 mins

Thursday, Dec. 18, 2025

Warm up Bands two minutes Cardio eight minutes PVC Michael Phelps Tabata dying bugs Snatch progression WOD 20 POWER SNATCHES (65/95) 20 PUSH-UPS 20 WALL BALLS 20 POWER SNATCHES 20 wall balls 20 push-u

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