Monday, February 21, 2021

Feb 22, 2021
1 min read

ONLY 3 weeks left to sign up for the OPEN!! Let’s go!!!!!!

skill

1-rep only Clean n Jerks

30 double unders

WOD:

2 rounds

30 Alternate DB Snatch Lunge (35/50)

30 Wall Balls

20 Toes to Bar

20 Hollow Rocks

10 bar floor wipers w/ Bench Press

10 GI Jane’s (burpee w/ pull up)

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Warm up 4 mins cardio 2 min static stretch Run 1 lap Walk KB OH - 1 min PVC Abs Circle - 1-arm Rows 4x6’s WOD ers 15 min AMRAP 7 Back Squats 7 Power Snatches 21 Double Und

Tuesday, April 14, 2026

Warm Up Walk/Run 2 laps 15 push ups 15 Squats 10 Burpees Abstractor Pvc 4x6 Strict Shoulder Press WOD 16 min AMRAP Run 1 lap 6 Floor Wipers W/ Press (95/135) 8 Power Cleans (95/135) 10 Mountain Climbe

Monday, April 13, 2026

Warm up Cardio 3 mins Bands stretch 3 mins Cardio 2 mins Med Ball warm up w/ ABS-6 mins WOD 6 Rounds of: 1 min of Dead Lifts 1 min of Wall Walks 1 min of GI Janes

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