Friday, November 12, 2021

Happy Bday DEAN!! 11/12/66 age 55

No Open workout today. Whether or not you come we are still celebrating!!!


WOD

55 Hollow Rocks

55 Overhead Squats (65/95)

55 JackKnives

55 Deficit Push ups (2x25/45’s)

55 Dying Bugs

88 views0 comments

Recent Posts

See All

Tuesday November 30, 2021

Skill 1 rd Ab circle strict Shoulder Press (70%) WOD 18-15-12-9-6-3 Dead Lifts (135/185) KB Swings (35/53) KB Goblet Squats Monkey Jumps

Monday, November 29, 2021

Warm up jj‘s T’s pogos, lunge/reach, k n A 2 Rounds of: 5 Inch worms 10 Hip extensions 10 Push aways 10 Mountain Climbers Hips PVC Skill 1-arm row 3x8 each arm Bent Over Row 3x8 WOD Buy in: 1 min Bicy

Sunday, November 28, 2021

Warm up 2 Rounds of: Runnwrs warm up - squats n Lunges :30 skips :30 air squats :30 Carioca :30 High Knee then 15 Push ups 15 Sit ups Hip Circuit WOD 2 Rounds of: 25 Back Squats (75/115) 5 man makers