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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WOD Run 2 Laps Then 5 Rounds of: 6 tire Flips 7 Pull ups 8 Power Clean n Jerks (75/115) Then, Run 1 lap

Friday, Oct 2, 2026

WOD STATIONS (almost fight gone bad) 5 Rounds 1 min each Sumo DeadLift High Pull (55/75) Rower Ring Rows HSPU’s KB Swings (35/53) Rest

Thurs. Oct. 1, 2026

Warm up Cardio-3 mins 1 min Plank 1 min Hole sit 1min-Bar Hang 1 min Hollow Rocks 2 mins Bands Front Squats 3x8 Squat pro WOD 6 Rounds of 6 Back-loaded Lunges (65/95) 8 Floor Wipers w/ Press 10 Back S

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