Monday, Nov. 16, 2020

GET YOUR SCORECARDS IN!!!


Skill

3-rep Max Clean n Jerk

4x6 otherwise


WOD

21 mins

:30/:30’s of:

(7 Rounds)

1) 7 Power Cleans

2) C2B Pull up 3) Tricep ush

3) Lateral Bar Hops


Rowvember

500m @10

500m at 5

500m @10


Booty camp

Duck walk

Cirtetyy

Jack knives










92 views0 comments

Recent Posts

See All

Monday, October 25, 2021

Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8

Sunday, October 24, 2021

Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (

Saturday, October 24, 2021

Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups