Monday, March 21, 2022

Mar 20, 2022
1 min read

Skill

2 Rds Ab Circle 2 min rest between

WOD

24 min EMOM

6 Rounds of

1) High Box Jumps (24/30)

2) Power Snatches (65/95)

3) KB High Pulls (35/53)

4) KB Goblet Squat (35/53)

*min 23-24 Back Squat w/ long bar

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Sunday, July 26, 2026

Warm up Run 2 laps 4 min AMRAP of: 4 push ups 4 Sit-ups 4 Squats 4 Hip Thrusters 4 Sorawls Then, 1 min hang 1 min hole Sit 1 min Dying Bugz PVC WOD 4 Rounds of 15 KB Swings 10 Front Squats (75/115) 5

Sat. July 25, 2026

Warm up 3 mins Cardio 4 mins Abs (call outs or Abstractor) Partner Med Ball warm up - 10’s *soccer throw ins *basketball passes *Rugby Toss (both sides) *Bowling - 5 each arm

Friday, July 24, 2026

CONGRATS COACH BURNSY! Warm up “Coaches Pleasure$” Also: ABSTRACTOR Strength: Shoulder Press (strict) 3x4’s PVC WOD - Let’s GOOOO! Row: 4x 250m Bike: 4x 400m Tire Flips: 20 Run: 4 laps KB Swings:

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