top of page
Search

Friday, May 3, 2024

COACH CASSIE’s Bday WOD! LET’s GO!!!

Born: May 2, 1990 Age 34

WOD

12 mins EMOM

1 Wall Walk

4 Power Cleans (75/115)

1 Wall Walk

—-Rest 1 minute—-

10 mins :30/:30

Ring Rows (feet to Wall)

—-Rest 1 min

10 min AMRAP

1 Wall Walk

3 Power Cleans (65/95)

5 Pull ups

Then,

34 Double Unders


LET’s GOOOOOO!!!


Recent Posts

See All

Sunday, July 15, 2024

Warm up Tabata jump rope singles Tabata alt. Air squats and Sit ups Tabata Bike (Mix up start) PVC Progression WOD Testing fun: 2 mins wall Balls 2 mins KB Swings 2 mins 2 mins ***Rest 3 mins*** WOD 1

Saturday, July 13, 2024

Warm up 2 mins cardio Band stretches - 3 mins 2 Rds of: :30 Jumping Jacks :30 Toes to Toes :30 Lunges :30 Plank Hold Abstractor PVC PVC SQUAT SNATCH progression White Board Debriefing BATHROOM/water b

Friday, July 12, 2024

Group warm up call outs, :30 secs each 4 mins Abs call outs PVC PVC N bar progression WOD Fight gone bad star workout 1 Round Warm Up 4 more Rounds 1 min each movement 1. Box Step ups w/ DB (35/50)

Comments


bottom of page