November 8, 2020

Nov 7, 2020
1 min read

Rowvember

100m rest :30

250m rest 1:00

500m rest 1:30

750m rest 2:00

1000m

* @ 5

Ab/Booty

2 Rounds of -

100 Verts

75 Horizontals

50 Alt. Knees to Elbows

100 Air Squats

WOD

5 Rounds

10 OH Squats (55/75)

15 Push Presses (55/75)

20 1-arm Dumbbell Snatches (R/L=2)

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Tuesday

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

Tuesday, February 10, 2026

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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