Monday, April 4, 2022

Apr 3, 2022
1 min read

Abs - 8 mins :45/:15 Hollow Rocks

1 min of Dying Bugs

Skill

3 Rep max Push Press

WOD

15 min EMOM

5 Bent Over Rows (75/115)

5 Power Cleans (75/115)

Then,

50 Dubs

Here it is! Skill is pushing strength!!!

WOD is to push the speed tryin to get done within 30 secs! Let’s get those muscle fibers rockin with explosives been trying to get everything done within 30 seconds!!!

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Friday, Aug. 7, 2026

WOD BUY IN: 25 Pull ups Then, 4 Rounds of: 12 Burpees 12 Sumo Dead Lift High Pull (55/75) 12 Power Cleans (55/75) 12 Shoulder Prrsses (55/75) CASH OUT: 25 Pull Ups 21 min Time cap!

Thurs. Aug. 6, 2026

Warm up Cardio - 4 mins 4 min AMRAP: 4 wide grip push Ups 4 Monkey Jumps 4 wall Balls Then, Abstractor DL pro WOD 18 min EMO3M 8 Romanian Deadlifts (135/185) 8 Hand Stand Push Ups Run 1 lap

Wed. August 5, 2026

Warm up Bands/Static - 2 mins Run 3 laps/cardio 3 mins 2 Rds of: 10 JJ’s/T’s/Pogos/Lunges Sally up - Air Squats PVC PVC Snatch Balance WOD 4 Rounds of: 15 KB Swings 12 Goblet Squats 9 Thrusters (65/9

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