Saturday, Jan. 22 2021

WOD

7 ROUNDS OF

13 KETTLEBELL THRUSTERS

13 CALORIE Row

13 WALL BALL SHOTS (3 sec pause down)

13 HIGH BOX STEP UPS (w/ 30”)i

13 Lateral Bar Hops with dumbell (35/û50)


*** JUST Kiddin Brice!!!


(Real) WOD

30 Rows (bent over or Pendlay 55/75)

30 HSPU’sc

30 Power Snatche (55/75)

30 WALL BALLS

30 Power SNATCHES

30 HSPU’s

30 Rows

Have a good time!!!


ABS

3 rounds of

25 sit ups w/ plate (10/15)

25 v-ups

25 leg up Crunches


cardio

Double Tabata Row (8 mins :20on/:10off)







66 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