top of page
Search

Friday the 13th .

Another hot one!!!


WOD

21-15-9-15-21 of:

Dead Lifts (115/155)

Ring Push ups

Med Ball Squat Cleans


Abs/Booty

3 Rds

25 GHD sit ups

20 Back Extensions

15 Plate Burpee (press) (15/25)


Cardio

5 Rds of

Run 2 laps

20 jumping Lunges (r/l=2)

40 Jumping Jacks

60 jump ropes (singles or 30 dubs)



Recent Posts

See All

Monday, May 20, 2024

Skill 35 GHD’s/TTB Power Cleans 4x6@75-80% 1RM WOD 8 min AMRAP 8 Sumo Dead Lift High Pulls (65/95) 8 Box Step ups w/ DB (35/50) REST 2 mins 8 min AMRAP 8 Power Clean n Jerks (75/105) 8 Burpee Box Jump

Sunday, May 19, 2024

A good day to practice Murph and Muscle ups. HAVE SOME FUN!!! Abs/core work - SKILL 4 min AMRAP 6 Bicycles 6 Vertical Scissors 6 Horizontal Scissors 6 Super People WOD 3 Rounds of Cindy Run 1 Lap 2 Ro

Saturday, May 18, 2024

PARTNER WOD (sorta) 4 Rounds of65:95) 15 Back Squats/15 Pull Ups 20 Ring Rows/ 20 Bend Over Rows 25 cal Row/25 Cal Bike 30 Dubs/30 High Knees Note: partner 1 does all left movements, partner 2 does ri

コメント


bottom of page