Monday, January 3, 2022

Jan 30, 2022
1 min read

Skill

1 Rd Ab Circle

Deadlifts 3x8 @ 70%

WOD 3:00 Max Reps

3:00 Max Cals Bike/Row/Skier

3:00 Rest

Then, at 10:00 mark:

3 Rounds of

1 Wall Walk

3 Hand Stand Push Ups

5 Snatch complexes (Shrug, Hang Power, Power Cleans (75/115)

7 Clusters

9 Devil Dogs (1-arm 35/50)

11 Mountain Climbers

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Friday, January 23, 2026

Warm up Cardio 4 mins 2 mins stretch/bands 1 min oh kb walk 1 min hang 1 min wall Sit Pvc Bar only snatch balance 2x6 WOD “FIGHT GONE BAD” 4 Rounds of: Wall Balls Sumo DL High Pulls (55/75) Box Jumps

Thursday, January 22, 2026

WOD 15 min AMRAP 11 KB Swings 11 Lunges (Back load,) 22 Double Unders 3 Wall WLks

Wednesday, Jan. 21, 2026

Warm up 4 mins Choice stretch 3 mins Cardio 2 mins OH KB Walk 1 min plank Michael Phelps PVC 1-Arm Rows 4x6’s WOD “FRAN” + 21-15-9-3 of Thrusters (65/95) Pull Ups (1-strict) Rest 3 mins Then, 3 min ma

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