top of page

Friday, June 24, 2022

This may or may not be Burnzy’s birthday, we will do his birthday work out on Monday!!! WOD

8 min EMOM

4 Power Snatches (55/75)

4 Sprawl Burpees

1 min Rest

8 min :30/:30’s

Hang Power Snatches (65/95)


1 min Rest

8 min AMRAP

Ascending Power Snatches (75/115)

3 Bar-Over Burpees

THIS IS IT: This is a Friday blaster to push your oxygen to another level. It will not surprise me if ur heart rate spikes drastically!! Important to push the limit on weight lifted! Please go up - two times!!!

54 views0 comments

Recent Posts

See All

LETS GET SIGNED UP FOR the OPEN Skill 30 Hollow Rocks Hand Stand Push ups 6x6, 1 strict each set WOD 16 mins Cap 2, 4, 6, ..12...6, 4, 2 Shoulder to Overhead (65/95) Burpees After each Round- 3x10m S

WOD 18 min :30/:30's 0 and evens Overhead Squats (55/75) Odds Wall Walks THIS IS IT: Full body heavy self-workout, please don't stop at :27 secs If can't do wall walks, use small box for feet

WOD 14 Power Cleans (55/75) 14 Box Jumps 12 Power cleans (65/95) 12 Wall Balls 10 Power Cleans (75/115) 10 Box Jumps 8 Power Cleans (95/135) 8 Wall Balls 6 Power Cleans (115/155) 6 Box Jumps

bottom of page