Friday, November 15, 2024

Nov 14, 20241 min read

Warm Up

Runners (jj, t, p, L)

2 mins of 333’s

Push ups

TTT’s (toe touches)

Monkeys

3 mins Abs - ur choice, switching on :20

10 Push aways

Hip circuit

Pullup progression

WOD

3 Rounds of:

Cardio-

250m Row

550m Bike

230m Ski

8 DeadLifts (175/275)

8 DB Snatches (35/50)

Then, Rest 2 mins

3 Rounds of:

Cardio

7 Deadlifts (155/225)

7 DB Snatches (35/50)

Then, Rest 2 mins

3 Rounds of:

6 Deadlifts (135/185)

6 DB Snatches (35/50)

24 MIN TIME CAP!!!

Recent Posts

CHOICE!!! what you do not choose is the workout for Sunday!!! WOD 1 3 Rounds of: 15 Back Squats (95/135) 14 Toes to Bar 13 Devil Dogz...

Warm up 3 mins bike 3 mins Bands 3 mins ANRSP 3 TTT’s 3 wide stance push ups PVC Pendlay Rows 3x8 WOD 3, 6, 9, 12, 9, 6, 3 of L-Pull ups...

Warm up Cardio 10 mins (switch at 5) PVC BEND OVER ROWS 4x6’s heavy WOD Round 1: 2 mins each Rest 1 min Round 2: :90 secs each Rest 1...