Monday, November 22, 2021

Nov 21, 2021
1 min read

Warm up

Jog 2 laps (row, bike, ski)

20 situps

20 scapula push ups

5 downward dog push ups

2 Rounds

:30 secs duck walk

:30 secs bar hang

Hips

PVC

Skill:

1 Round Ab Circle

5x4 Front Squats

WOD

18-15-12-9-6-3 of:

Hand Stand Push ups

Bent Over Rows (95/135)

Back Squats (95/135)

Recent Posts

See All

Wednesday, Nov. 12, 1966

Happy Bday Dean! 11/12/66 age 45 WOD 45 Deadlifts (155/225) 45 Goblet Squats (35/53) 14 Toes to bar 59 Lateral bar Hops (each jump) 14 Toes to Bar 26 Hollow Rocks!!! Time Cap: i45 mins

Tuesday, November 11, 2025

Warm up All together (beginning 5 mins into class) Runners Warm up Michael Phelps 3 mins cardio - Choice Pvc Power Snatches 4x6’s WOD 3 Rounds ofR 16 Devil Dogz (35/50 16 Deficit Push upf 16 Box Step

Monday, Nov. 10, 2025

Warm up Static 2 mins Cardio 4 mins Static 2 mins Pvc 10 push ups 10 sit ups Hand stand push ups tutorial 5 sets of 8 reps Power clean 1 WOD POWER Clean ladder - goin up!!1 (20 mins) Death by 3’s, the

Comments