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, January 17, 2026

Warm up Runners warm up: 10’s — JJ’s/T’s/ Pogos/Lunges Walk10 laps inside Lunge walk 6 laps Pinch Grip walk 6 laps :90 secs broad jumps :90 secs hole sit PVC 1-Arm Rows 5x5’s WOD 30 Box Jumps The

Friday, January. 16, 2026

Warm up 3 mins bike/Row 3 mins bands/cross.symmetry Abstractor Dips 3x4 Push ups 4x6 WOD 2 mins clean n Jerk practicYeG 10 mins to find 3-rep max clesn n jerk Then, 12 min WOD :AMRAP 10 Clean n Je

Thursday, January 15, 2026

Warm up Michael Phelps Jump rope 3 mins Hang 1 min Hole sit 1 min KB OH WALK 1 min (:30 switch) Plank 2 mins PVC Thruster Pro 15 min AMRAP 6 devil Dogs (35/50) 6 OH Squats (65/95) 6 Thrusters (65/95)

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