Friday October 29, 2021

Oct 28, 2021

1 min read

Warm Up:

3 minutes cardio

3 min Abs

3 min AMRAP

Coach Mike Call Out

OPEN WORKOUT 20.1

10 rounds for time of:

8 ground-to-overheads

10 barbell facing burpees

♀ 65 lb. ♂ 95 lb.

Time cap: 15 minutes

Recent Posts

See All

Wed. Nov. 11, 2026

Awesome “Rooster Bday WOD,Great turn out. Please join us Sunday for a HERO WOD to recognize the fallen for Veterans Day (Wed). Warm up On board surprise WOD 21-15-9-3 of Deadlifts (155/225) Box Jumps

Tues, Nov. 10, 2026

Warm up 4 mins Cardio Michael Phelps 1 min bar Hang Then, 2 Rounds of: 30 Vertical Scissors 10 V ups 10 Jack Knives Then, 10 Tri-cep push ups 10 wide grip push ups Clean Pro HAPPY BIRTHDAY ROOSTER (DA

Monday, Nov. 9, 2026

Warm up walk 1 lap Runners warm up Michael Phelps Run 2 laps Cardio 2 more mins Then, 3 Rounds of 6 push ups 7 sit ups 8 air squats Strength Pendlay Rows 3x8 2 min Plank PVC POWER SNATCH PRO WOD 4 Rou

Comments