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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Monday, Oct 19, 2026

Happy B- Birthday J Legz BDAY WOD 10/18/79 Age 47 Warm up Runners - 20 JJ’s/T’s/pogos/Lunges Michael Phelps 20 Air Squats 1 min hang 2 mins Abs any) Bench Press 4x6’s WOD 3 Rounds (16, 16 15) of: Flo

Sunday, Oct. 18, 2026

HAPPY BIRTHDAY JOHNNY LEGZ! Bday WOD on Monday. Warm up 1 min Bar Hang 1 min Wall Sit Run 2 laps 2 more mins diff. Cardio 1 min lower abs 1 min twisting abs 1 min upper abs PVC 1-arm Rows 4x6 WOD 15 G

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