Friday, July 7, 2023cfelationJul 6, 20231 min readNo Heroes this week! 10 mins Work on muscle upsWOD3 Rounds22 OH squats w/ plate (25/35or45)22 KB Swings11 Burpees22 Bicycles22 Alt Knees to Elbows11 Burpees22 Dubs
Sat. Sep. 26, 2026WOD 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
Fri. Sept. 25, 2026Warm up On board Shoulder presses 3x8 WOD2, Lmm STATIONS 3 Rounds 2 mins per station 1). Deadlifts (135/185) 2). Farmers carry - 1 lap (2x25/30) 3). Box jumps (20/24)
Thurs. Sep 24, 2026Warm up on board 1-arm Rows 4x6’s “ANNIE MASH UP” WOD 50*40*30*20*10* Double Unders Sit ups But… ***** = 10 Dumbell Snatches AND 10 Hollow Rocks
Comments