top of page
Search

Saturday March 28, 2020


SO SORRY! today’s WOD will start at 1:30! hopefully you can all join in still! We are still out of sorts!!


Join Zoom Meeting

https://zoom.us/j/480126912


Meeting ID: 480 126 912


Will be one workout only - including the abs/booty. It’s a long one but we re taking it easy on the back!

WOD

3 Rounds

cardio 2 mins (run, bike, ski-erg, high knees, trampoline, up n down stairs)

21 Power Cleans (65/95)

15 Bent-over Rows (65/95)

9 Burpee Box Jumps (jump on anything)

then,

3 Rounds of:

25 Alt. Knees to Elbows

25 Jack Knives

then,

2 mins Plank (when or if you break-10 mules)

Recent Posts

See All

Sunday, May 26, 2024

MEMORIAL DAY — “MURPH” MONDAY 8:30 and 10am WOD 21*15*9*3* of- Power Snatches (65/95) Back Squats (65/95) *= 3 Wall Walks Extra Abs/Core: 50 Bicycles 40 GHD’s 30 Alt KTE 20 Sit ups W/ plate (25/35) 10

Sat. May 25, 2024

Memorial Day classes on Monday 5/27 will be at 8:30am and 10am for Murph! WOD 7 min AMRAP 7Thrusters (55/75) 7 cals Assault Bike Rest 1 min 6 min EMOM 6 Bench Press Floor Wipers (75/115) REST 1 min 5

댓글


bottom of page