Monday, November 29, 2021

Nov 28, 2021
1 min read

Warm up

jj‘s T’s pogos, lunge/reach, k n A

2 Rounds of:

5 Inch worms

10 Hip extensions

10 Push aways

10 Mountain Climbers

Hips

PVC

Skill

1-arm row 3x8 each arm

Bent Over Row 3x8

WOD

Buy in: 1 min Bicycles

14 min EMOM

5 Thrusters (55/75)

5 Dying Bugs

*Remainder of each minute complete as many cumulative burpees as possible !!!

Cash out: 1 min Jack knives

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My apologies, there will be no 5:30 AM or 7 AM class today.

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Warm up 3 mins cross sym 3 mins static stretch 3 mins cardio PVC ABSTRACTOR REVIEW - Strict and Push Press Strict 4x6 WOD 16 mins EMO2M 6 Clusters (65/95) 6 Bar Over Burpees 6 Ring Push ups *try to ge

Monday, February 9, 2026

Warm up 3 rounds of 2 min cardio 1 min static stretch Then, 4 Rounds of 357 ‘s PU, SU, SQUATS Then, 1 min hang 1 min hole Sit PVC Power Cleans 4x6 (heavy) WOD 21-15-9-3 of Front Squats Floor Presses w

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